{"id":71368,"date":"2018-07-05T12:40:47","date_gmt":"2018-07-05T10:40:47","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/20-week-ironman-70-3-training-plan-here-are-the-first-4-weeks\/"},"modified":"2018-07-05T12:40:47","modified_gmt":"2018-07-05T10:40:47","slug":"20-week-ironman-70-3-training-plan-here-are-the-first-4-weeks","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/20-week-ironman-70-3-training-plan-here-are-the-first-4-weeks\/","title":{"rendered":"20-WEEK IRONMAN 70.3 TRAINING PLAN: HERE ARE THE FIRST 4 WEEKS"},"content":{"rendered":"

This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks. <\/p>\n

Start with 8 weeks of base training, followed by 6 weeks of build-up training and 6 weeks of peak training. On odd-numbered training weeks, you’ll do 3 swimming sessions, 3 bike rides, and 3 runs. <\/p>\n

Weeks 2, 6, 10, 14, and 18 include 3 swimming sessions, 2 bike rides, 3 running sessions, and one combined bike-run workout. Weeks 4, 8, 12, 16, and 20 include 3 swimming sessions, 3 bike rides, 2 running sessions, and one combined bike-run workout. There is a rest week every four weeks. The final 10 days constitute a \u201ccool-down\u201d period. The plan begins with 3.5 km of swimming, 2.45 hours of cycling, and 1.45 hours of running per week. The peak is reached in the 17th week with 6 km of swimming, 5.20 hours of cycling, and 3.07 hours of running. <\/p>\n


\n Base Phase<\/em>: The first eight weeks of training make up the base phase<\/strong>. This phase is long enough to allow for a gradual, steady increase in training volume<\/strong>. The primary goals are to develop aerobic capacity and endurance. <\/span>The small number of high-intensity workouts you’ll do during this phase will prepare you to handle the high-intensity workouts of the bulking phase.<\/p>\n

 <\/p>\n

Week 1<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Cycling Power Intervals: 45 Minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 4 x 20-second sprints at a high gear, with enough rest in between to reach a total workout time of 45 minutes (including warm-up and cool-down)<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Swimming: 1 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 2 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Fartlek Run: 30 minutes<\/strong><\/p>\n

Warm-up: Run for 5 minutes at moderate aerobic intensity<\/p>\n

Workout: 6 x 30 seconds at maximum VO2 intensity with sufficient active recovery to reach a total workout time of 20 minutes<\/p>\n

Cool-down: 5-minute run at moderate aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

Bicycle Basics: 1 hour<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 40 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Swimming: 1 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 100 (25 easy\/25 hard) \u2014 easy = moderate aerobic intensity, hard = threshold intensity, RECOVERY = 0:10<\/p>\n

Cool-down: 30 @ low aerobic intensity<\/p>\n

Running Basics: 35 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 15-minute run at moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Saturday<\/span><\/p>\n

Bicycle Basics: 1 hour<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 40 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Running Basics: 40 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 20-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

 <\/p>\n

Week 2<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike power intervals: 50 minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 5 x 20-second sprints in a high gear, with enough rest in between to reach a total workout time of 15 minutes<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Beginner Swimming: 1 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Fartlek Run: 30 minutes<\/strong><\/p>\n

Warm-up: Run for 5 minutes at moderate aerobic intensity<\/p>\n

Workout: 8 sets of 30 seconds @ maximum VO2 intensity with sufficient active recovery to reach a total workout time of 20′<\/p>\n

Cool-down: 5-minute run at moderate aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

Bicycle Basics: 1 hour<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 40 minutes at moderate aerobic intensity <\/span><\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Fartlek + Sprint Swim: 1 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 100 (25 fast\/25 recovery), start at moderate aerobic intensity, increase intensity threshold, RECOVERY=0:10<\/p>\n

4 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Running Basics: 35 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 15-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Saturday<\/span><\/p>\n

Total: 55 minutes<\/strong><\/p>\n

Workout: 45 minutes on the bike @ moderate aerobic intensity<\/p>\n

10-minute run at moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Basic Swimming: 1.5 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

Workout: 1,000 @ moderate aerobic intensity<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Running Basics: 40 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 20-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

 <\/p>\n

Week 3<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike power intervals: 50 minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 5 x 20-second sprints in a high gear, with enough rest in between to reach a total workout time of 30 minutes<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Beginner Swimming: 1.2 km<\/p>\n

Warm-up: 300 @ low aerobic intensity <\/span><\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Farlek Run: 35 minutes<\/strong><\/p>\n

Warm-up: Run for 5 minutes at moderate aerobic intensity<\/p>\n

Workout: 8 x 30 seconds at maximum VO2 intensity with sufficient active recovery to reach a total workout time of 25 minutes (including warm-up and cool-down)<\/p>\n

Cool-down: 5-minute run at moderate aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

Biking Basics: 1 h<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 40 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Fartlek + Sprint Swimming<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 100 (25 easy\/25 hard) \u2014 easy = moderate aerobic intensity, hard = threshold intensity, RECOVERY = 0:10<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Running Basics: 40 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 20-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at low aerobic intensity<\/p>\n

Saturday<\/span><\/p>\n

Biking Basics: 1.15 h<\/strong><\/p>\n

Warm-up: 10 minutes at a moderate aerobic pace<\/p>\n

Workout: 55 minutes at a moderate aerobic pace<\/p>\n

Cool-down: 10 minutes at a moderate aerobic pace<\/p>\n

Sunday<\/span><\/p>\n

Basic Swimming: 1.5 km<\/strong><\/p>\n

Warm-up: 250 @ low aerobic intensity<\/p>\n

Workout: 1,200 @ moderate aerobic intensity<\/p>\n

Cool-down: 250 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 45 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 25-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

 <\/p>\n

Week 4<\/em><\/h3>\n

This is a recovery week. Your workout is lighter to allow your body to fully recover from your recent workout and prepare for the more intense workouts in weeks 5\u20137. <\/p>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike power intervals: 45 minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 4 x 20-second sprints at a high gear, with enough rest in between to reach a total workout time of 15<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Beginner Swimming: 1 km<\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 2 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Fartlek Run: 30 Minutes<\/strong><\/p>\n

Warm-up: Run for 5 minutes at moderate aerobic intensity<\/p>\n

Workout: 6 sets of 30 seconds at maximum VO2 intensity, with sufficient active recovery to reach a total workout time of 20 minutes<\/p>\n

Cool-down: 5-minute run at moderate aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

Bike Basics: 30 Minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 10 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Fartlek + Sprint Swim: 1 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 100 (25 fast\/25 recovery), start at moderate aerobic intensity, increase intensity threshold, RECOVERY=0:10<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 35 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 15-minute run at moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Saturday<\/span><\/p>\n

<\/span>Bike Basics: 45 Minutes<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 25 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Beginner Swimming: 1.2 km<\/strong><\/p>\n

Warm-up: 200 @ low aerobic intensity<\/p>\n

Workout: 1,000 @ moderate aerobic intensity<\/p>\n

Cool-down: 200 @ low aerobic intensity<\/p>\n

Total: 55 minutes<\/p>\n

Workout: 45 minutes on the bike at moderate aerobic intensity<\/p>\n

10-minute run at moderate aerobic intensity<\/p>\n

What should you wear when running and training for a triathlon as long as a half Ironman?
\nOxyburn temperature-regulating apparel is designed to retain heat and wick sweat away. The energizing graduated compression improves blood circulation, helping the body regulate its temperature and keeping muscles in optimal condition, thereby delaying the onset of fatigue. <\/p>\n

 <\/p>\n

\n

 <\/p>\n

Work out in an OXYBURN outfit<\/h2>\n

\u2022 Race Arm<\/a> Sleeves – Lightweight, breathable<\/strong>, and comfortable. The seamless, anatomically designed construction<\/strong> provides an exceptional fit that minimizes distractions while moving. The layer in contact with the skin is made of Dryarn\u00ae<\/strong> polypropylene .<\/strong> <\/p>\n

\u2022 Road Leg<\/a> Leggings – Made with a form-fitting, stretchy fabric<\/strong>, they ensure a perfect fit while you move. The breathable design helps keep your skin dry for consistent comfort<\/strong> even during intense exertion. The layer in contact with the skin is made of Dryarn\u00ae<\/strong> polypropylene .<\/strong> <\/p>\n

\u2022 THERMAL<\/a> Jacket – Protects against<\/strong> light rain<\/strong> and wind with its warm<\/strong> fleece lining<\/strong>, while the technical fabric wicks away moisture to keep you dry. Stretch fabric inserts at the hem and cuffs, and a three-compartment pocket on the back. <\/p>\n","protected":false},"excerpt":{"rendered":"

This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks.…<\/p>\n","protected":false},"author":5,"featured_media":71369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\n20-WEEK IRONMAN 70.3 TRAINING PLAN: HERE ARE THE FIRST 4 WEEKS<\/title>\n<meta name=\"description\" content=\"This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks. 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