The 12-week program I have outlined is achievable for anyone who has comfortably completed a few sprint or standard distance triathlons. However, making this jump can be intimidating. The total time to swim, bike and run 70.3 miles (113 km) requires a proper training plan to become ultra-endurance fit.
It is important to be consistent in training particularly with a weekly routine. Each day of the program and its scheduling has a purpose so stick with it. You may find the overall fatigue running the half-marathon pace similar to the back end of a marathon, so be prepared for the same. In the last six weeks several sessions in each discipline will be beyond the race distance; that is normal. On race day expect the unexpected and celebrate your health and fitness by racing in the moment. The race is a means to challenge yourself physically and mentally.
Coach’s Tips
- No need to swim fast but rather safely with confidence. Open water practice is a must.
- Practice your nutrition in training so that you can ingest fuel and hydrate on the bike ride.
- Break up the race into these segments: swim start, end of swim, transition 1, first 10 km on bike, halfway on bike, transition 2, first 5 km into the run, halfway into the run, final 5 km.
- Accept poor sleep the night before the event. It won’t affect your performance.
- Review your training the night before the race to build mental confidence and focus on execution.
- Prioritize training in this order: long bike rides, long runs, simulated brick workouts, simulated triathlons, a few open water swims ideally with others.
- For more important information on training, you can check out my paper: Training Principles and Issues for Ultra-endurance Athletes (Current Sports Medicine Report, 2005).
Legend
FTP – Functional Training Power or 30 min time trial effort
TT – Time trial triathlon position
WU – Warm-up
CD – Cool down
R – Rest
MP – Marathon pace
HMP – Half-marathon pace
Download a PDF of the training Plan 12 Weeks to a Successful 70.3
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Read This Story in Our 2023 Running Issue
Featuring Rory Linkletter, Canadian long-distance runner. Add to your bucket list with the top Destination Marathons Around the World. Train for 10 km right up to a marathon – plus a 70.3 program. Increase your strength and work your core with Canada’s Top Fitness Trainers. Enjoy plant-based, post-run breakfasts and so much more.
