Ironman 70.3 | Washington | Maple Valley

General Information

• The race is on Sunday, September 17, 2023.
• Training starts on Tuesday, June 13, 2023.
• This means I have 14 weeks to get fit.
• The 80/20 tri half ironman distance Level 0 plan is 18 weeks long.
• So I need to start on training week 5.

Weekly Schedule

• This week is week 6, so here are the workouts planned:

Training Plan
Week	SPORT	MON	TUE	WED	THU	FRI	SAT	SUN	Phase
5	Swim			SSP7				SAe7	General
	Cycle				CCI3			CF11	General
	Run		RSP7				RF10		General
6	Swim			STT2				SFI	General
	Cycle				CT29			CCI23	General
	Run		RF10				RT11		General
7	Swim			SMI2				SAe 1	General
	Cycle				CAn1			CFF13	General
	Run		RCI2				RF11		General

This Week’s Workouts

Week 6 Workouts
Day/Code		Duration/Distance	Description	Name	Category
TUE	RF10	70	5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1	Running Foundation (RF)	Low Intensity Runs
WED	STT2	1000	200 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 200 Zone 1	Swim Time Trial (STT) and Swim Taper (STa)	Moderate and High Intensity Intervals
THU	CT29	55	5 minutes Zone 1, 15 minutes Zone 2, 15 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1	Cycling Tempo (CT)	Moderate and High-Intensity Cycling
SAT	RT11	50	5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1	Running Tempo (RT)	Moderate and High-Intensity Runs
SUN	SFI	NA	NA	NA	NA
	CCI23	91	10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 10 minutes Zone 1	Cycling Cruise Intervals (CCI)	Moderate and High-Intensity Cycling