Tuesday, January 24, 2012

70.3 Training Plan in a Nutshell

I read, researched and tried out several plans before settling on "Super Simple Ironman 70.3 Triathlon Training Plan"  by Matt Fitzgerald.  As a full-time (then some!) working mom, I don't have a whole lot of time or flexibility when it comes to my schedule.  I needed something easy to remember and follow that didn't require countless pages to sift through each of the six days of the week that I would be training.

What I love about this plan is that my week follows a predicable schedule. I have set days, rather than rotating days to swim, bike and run. An added bonus is that my plan has short and sweet descriptions of my swim, bike and run routines. The whole plan fits on three pages and doesn't require that I look at multiple pages at the same time to determine what I'm supposed to do for the day or even the week.  This drove me CRAZY with a couple other plans I tried on for size.  All the codes, charts, text, etc. that made up "the plan" was too confusing for this gal.  C'mon folks, I have have two different teaching positions that make up my professional life, I serve 82 students, I have a pair of twins to love and nurture, a household to run, and countless other things already on my plate.  I need a KISS (keep it simple stupid) plan.  According to Fitzgerald, I can get away with this for my half Iron.  He better be right!

This plan gradually builds up over three weeks then provides a recovery week before gearing back up again.

Monday:  6 to 9 mile RUN with speed focus + SWIM (starting at 800 yards and building to 2000 yards, include sprints)

Tuesday: weight training and core work + 45 to 60 minute SPIN class

Wednesday: rest

Thursday: 3 to 6 mile RUN on the track or  doing hill work + SWIM (starting at 800 and building to 1600 yards, partially at race pace)

Friday: 40 minute BIKE or SPIN + weight training and core work

Saturday: long RUN (8 to 17 miles, usually progression run and/or running at half/marathon pace) + long swim (starting at 800 yards and building to 2400 yards, partially at race pace)

Sunday: long BIKE (20 to 50 miles) + transition run every other week


  1. Sounds like a great plan, if it's the one you're most likely to stick with and works in your life, then it's definitely the best one!

  2. Just googled - "busy working mom training for 70.3" and you blog came up.
    Question how did you fit in two workouts a day?

    1. Hi! Thanks for reading. It was tricky getting the doubles in. I think the key thing is that my husband and I do a lot of tag teaming with the kids and equally share cooking and cleaning duties. With my 7:30-3:30ish work schedule I could get an early morning swim, bike or run in if I got started by 5am. Somedays I went straight from work to swim, bike, or run in late afternoon/evening. When I was desperate or had other things going on in the afternoons/evenings, I would do kid, dinner and bedtime duty then head out for a swim, bike, and/or run at the gym.

      Planning is HUGE. I had a schedule that I posted for hubs to see. I put out workout clothes the night before and set the coffee pot on timer. Nice thing is that although you're doing doubles, they don't have to be super long.

      Must say I really enjoyed my off-season after such a busy, rigid workout schedule. I'm finally getting back into training mode.

      Best of luck to you!

  3. So what were the results? Did you feel it prepared you for the race? I came across your blog by researching this exact plan as I am considering using it this year. Any insight as to how it prepared you for the event would be great!