{"id":71778,"date":"2018-08-03T09:18:18","date_gmt":"2018-08-03T07:18:18","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/20-week-ironman-70-3-training-plan-weeks-4-through-8\/"},"modified":"2018-08-03T09:18:18","modified_gmt":"2018-08-03T07:18:18","slug":"20-week-ironman-70-3-training-plan-weeks-4-through-8","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/20-week-ironman-70-3-training-plan-weeks-4-through-8\/","title":{"rendered":"20-WEEK IRONMAN 70.3 TRAINING PLAN: WEEKS 4 THROUGH 8"},"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

\n

Week 5<\/em><\/p>\n

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

Rest<\/p>\n

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

Cycling with slight changes in elevation: 55 minutes<\/strong><\/p>\n

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

Workout: 6 x 1-minute incline variations at a fast pace, with sufficient active recovery to reach a total workout time of 55 minutes (including warm-up and cool-down)<\/p>\n

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

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

Basic Swimming: 1.3 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

6 x 25 at high intensity, REST = 0:20<\/p>\n

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

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

Speed interval run: 39 minutes<\/strong><\/p>\n

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

Workout: 8 sets of 30 seconds at a fast pace with 2-minute rest periods<\/p>\n

Cool-down: 9 minutes at low aerobic intensity<\/p>\n

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

<\/span>Bici Basics: 1 h<\/strong><\/p>\n

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

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

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

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

Fartlek + Sprint Swimming: 1.5 km<\/strong><\/p>\n

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

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

Workout: 4 x 150 (50 easy\/25 hard) \u2014 easy = moderate aerobic intensity, hard = threshold intensity; RECOVERY = 0:15<\/p>\n

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

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

<\/span>Basics: Running: 40 Minutes<\/strong><\/p>\n

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

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

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

Finish with a short run:<\/p>\n

Workout: 2 x 20-second runs at race pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

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

<\/span>Bici Basics: 90 Minutes<\/strong><\/p>\n

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

Workout: 1 hour and 10 minutes at high aerobic intensity<\/p>\n

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

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

Basic Swimming: 1.7 km<\/strong><\/p>\n

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

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

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

<\/span>Running Basics: 50 Minutes<\/strong><\/p>\n

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

Workout: 30-minute run @ high aerobic intensity<\/p>\n

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

\n

Week 6<\/em><\/p>\n

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

Rest<\/p>\n

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

Biking on terrain with slight changes in elevation: 1 h<\/strong><\/p>\n

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

Workout: 7 x 1-minute changes in incline @ maximum intensity with sufficient active recovery to reach a total workout time of 1 hour<\/p>\n

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

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

Basic Swimming: 1.5 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 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

7 x 25 @ fast intensity, REST = 0:20<\/p>\n

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

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

Speed interval run: 42 minutes<\/strong><\/p>\n

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

Workout: 9 sets of 30 seconds at a fast pace with 2-minute rest periods<\/p>\n

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

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

Biking Basics: 1:15 h<\/strong><\/p>\n

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

Work: 55 minutes @ <\/span>high-intensity aerobic exercise<\/p>\n

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

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

Fartlek + Sprint Swim: 1.5 km<\/strong><\/p>\n

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

6 x 50 fast, REST = 0:10<\/p>\n

Workout: 4 x 125 (50 fast\/25 easy) (25 fast\/25 easy); start at moderate aerobic intensity, increase intensity threshold; RECOVERY = 0:15<\/p>\n

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

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

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

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

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

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

Final Speed Work: 4 x 20-second runs at a fast pace with 40-second recovery periods<\/p>\n

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

Combined Workout: 1 Hour<\/strong><\/p>\n

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

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

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

Beginner Swimming: 1000-meter test<\/strong><\/p>\n

This workout is a swimming time trial. Swim at maximum intensity, as if you were in a race. <\/p>\n

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

Work: 1,000 @ maximum intensity<\/p>\n

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

<\/span>Basics: Running: 25 minutes<\/strong><\/p>\n

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

Workout: 5-minute run at high aerobic intensity<\/p>\n

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

\n

Week 7<\/em><\/p>\n

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

Rest<\/p>\n

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

Cycling on slight changes in gradient: 1:05<\/strong><\/p>\n

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

Workout: 8 x 1-minute incline variations @ maximum intensity with sufficient active recovery to reach a total workout time of 1.05 h <\/span>(including warm-up and cool-down)<\/p>\n

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

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

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

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

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

Workout: 5 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

8 x 25 @ fast intensity, REST = 0:20<\/p>\n

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

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

Speed interval run: 45 minutes<\/strong><\/p>\n

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

Workout: 10 sets of 30 seconds at a fast pace with 2 minutes of recovery<\/p>\n

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

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

<\/span>Bici Basics: 1:15 h<\/strong><\/p>\n

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

Work: 55 minutes @ <\/span>high-intensity aerobic exercise<\/p>\n

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

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

Fartlek + Sprint Swim: 1.6 km<\/strong><\/p>\n

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

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

Workout: 5 x 150 (50 easy\/25 hard\/50 easy\/25 hard) = intensity threshold, RECOVERY = 0:15<\/p>\n

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

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

<\/span>Basics: Running: 40 Minutes<\/strong><\/p>\n

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

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

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

Corsaning Strides: Workout: 6 x 20-second runs at a fast pace with 40-second recovery immediately after completing today’s running workout<\/p>\n

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

Saturday<\/p>\n

Fundamentals <\/span>Bike: 1:45<\/p>\n

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

Workout: 1 hour and 25 minutes @ high aerobic intensity at speed<\/p>\n

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

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

Basic Swimming: 1.8 km<\/strong><\/p>\n

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

Workout: 1,500 @ moderate aerobic intensity<\/p>\n

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

\n

Week 8<\/em><\/p>\n

This is a recovery week.<\/p>\n

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

Rest<\/p>\n

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

Cycling with slight changes in elevation: 55 minutes<\/strong><\/p>\n

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

Workout: 6 x 1-minute incline variations at maximum intensity with sufficient active recovery to reach a total workout time of 55 minutes (including warm-up and cool-down)<\/p>\n

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

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

Beginner Swimming: 1.2 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

6 x 25 @ fast intensity, REST = 0:20<\/p>\n

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

Speed interval run: 39 minutes<\/strong><\/p>\n

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

Workout: 8 sets of 30 seconds with 2-minute rest periods<\/p>\n

Cool-down: 9 minutes at low aerobic intensity<\/p>\n

Thursday<\/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 high aerobic intensity<\/p>\n

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

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

Fartlek + Sprint Swim: 1.4 km<\/strong><\/p>\n

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

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

Workout: 4 x 150 (50 fast\/25 easy\/50 fast\/25 easy), start at moderate aerobic intensity, increase intensity threshold; RECOVERY = 0:15<\/p>\n

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

Speed Work: 4 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

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

<\/span>Bici Basics: 1 Hour<\/strong><\/p>\n

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

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

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

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

Basic Swimming: 1.4 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

Combined Workout: 1 Hour<\/strong><\/p>\n

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

15-minute run at moderate aerobic intensity<\/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":71779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71778","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: WEEKS 4 THROUGH 8<\/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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