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Coach Paul Duncan’s 16-week 70.3 training plan for beginners

Coach Paul Duncan shares a 16-week training plan to get you ready for your half distance race this summer.

March 8, 2019
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This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. It is written using Zones via heart rate based on percentage of your threshold heart rate.

Minimum training requirements suggested for this plan:
Swim: Able to swim 15 minutes continously and swimming 3000 yards/week 
Bike: Cycling 2 hours per week
Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run.

Note: Bike and Run workouts are mostly written in duration. Swims are written in yardage and have an estimated swim time associated with them. If the swims take you much longer than the estimted duration prescribed, then shorten them to the presribed duration.

ZR (RECOVERY) = BELOW 74% of threshold heart rate
Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate
Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate
Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate
Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’

* If you need help determining your Threshold heart rate, feel free to contact me at  paul@qt2systems.com

Week 1: 

Monday:

REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 45:00 (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Run: 40:00 Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Wednesday: 
Swim: 750yards total. Main set = 8×25’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down.
Thursday: 
AM Bike: 45:00 (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
PM Run: 40:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1.
Friday:
Swim: 750yards total. Main set = 4×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 

 
Saturday: 
Bike – 90minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
Sunday: 
Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
——————
 
Week #2 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 45:00 @ Z1 with 3×3:00 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z1 heart rate zone. 
 
PM Run: 45:00 Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Wednesday: 
Swim: 900 yards total. Main set = 8×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 45:00 (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 900 yards total. Main set = 5×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 120 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
—————————
 
Week # 3 – 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50minutes @ Z1 with 3×5:00 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z1 heart rate zone. 
 
PM Run: 45:00 Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Wednesday: 
Swim: 1000 yards total. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1000 yards total. Main set = 6×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 150 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
——————————–
 
Week # 4: (Recovery Week) 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 30 minutes EASY (ZR/Z1) 
 
PM Run: 20:00  EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between) 
Wednesday: 
Swim: 1000 yards total. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 30:00 Easy ride (ZR/Z1 as you feel) 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1000 yards total. Main set = 3×200’s at “perceived race pace”  with 15-20 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 60 minutes easy ZR/Z1 as you feel. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 60minutes (ZR/Z1 as you feel)
————————-
Week # 5 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50minutes @ Z1 with 3×5:00 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z1 heart rate zone. 
 
PM Run: 45:00 Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Wednesday: 
Swim: 1000 yards total. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1000 yards total. Main set = 6×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 150 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
———————————–
 
Week # 6
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50minutes @ Z1 with 3×8:00 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z1 heart rate zone. 
 
PM Run: 45:00 Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Wednesday: 
Swim: 1200 yards total. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes (Z1 progression) with 5×1:00 @ BEST EFFORT with even rest. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 50:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1200 yards total. Main set = 7×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 180 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 85 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
———————————
 
Week # 7
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50minutes @ Z1 with 3×5:00 Z2 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z2 heart rate zone. 
 
PM Run: 50 minutes (with 3×30’s strides)  Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 20 minutes, insert 3x30seconds of “strides” or “sprints”. Recovery is 1 minute between each. 
Wednesday: 
Swim: 1400 yards total. Main set = 14×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes (Z1 progression) with 2×3:00 @ BEST EFFORT with even rest. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 50:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1400 yards total. Main set = 8×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 200 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 95 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
——————————
 
Week # 8: (Recovery Week) 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 30 minutes EASY (ZR/Z1) 
 
PM Run: 20:00  EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between) 
Wednesday: 
Swim: 1200 yards total. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 30:00 Easy ride (ZR/Z1 as you feel) 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1200 yards total. Main set = 4×200’s at “perceived race pace”  with 15-20 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 60 minutes easy ZR/Z1 as you feel. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 65minutes (ZR/Z1 as you feel)
———————————
 
Week # 9
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50minutes @ Z1 with 3×5:00 Z2 LOW CADENCE INTERVALS. Use a resistance that allows you to ride at below 65RPM while staying around your Z2 heart rate zone. 
 
PM Run: 50 minutes (with 3×30’s strides)  Z1 Progression Run – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 20 minutes, insert 3x30seconds of “strides” or “sprints”. Recovery is 1 minute between each. 
Wednesday: 
Swim: 1400 yards total. Main set = 14×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes (Z1 progression) with 2×3:00 @ BEST EFFORT with even rest. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 50:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1400 yards total. Main set = 8×100’s  at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 200 minutes (Z1 progression) – Start at the low end of your Z1 heart rate zone, and finish towards the high end of the zone. 
Transition Run: 10 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 95 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
 
——————————–
Week # 10
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 60 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Recovery is 5:00 @ ZR/Z1 as you feel. 
 
Transition Run: (Start this run within 10 minutes of getting off the bike)  40 minutes total. Run the 1st mile at Z2 TEMPO pace. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 
Wednesday: 
Swim: 1700 yards total. Main set = 16×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 60 minutes (Z1 progression) with 3x3minutes @ BEST EFFORT with even rest. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 50:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, add in 3×30 seconds of hill sprints. Recovery is easy jogging back down the hill. 
Friday:
Swim: 1600 yards total. Main set = 4×200’s at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 220 minutes (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 30 minutes of the ride in your Z2 heart rate zone. 
Transition Run: 15 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 100 minutes ( Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 20 minutes, increase your heart rate to Z2 if you feel good. 
——————————–
Week # 11
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 65 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Recovery is 5:00 @ ZR/Z1 as you feel. 
 
Transition Run: (Start this run within 10 minutes of getting off the bike)  45 minutes total. Run the 1st mile at Z2 TEMPO pace. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 
Wednesday: 
Swim: 1900 yards total. Main set = 18×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 65 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 55:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, add in 3×30 seconds of hill sprints. Recovery is easy jogging back down the hill. 
Friday:
Swim: 1800 yards total. Main set = 5×200’s at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 230 minutes (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 45 minutes of the ride in your Z2 heart rate zone. 
Transition Run: 20 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 110 minutes ( Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, increase your heart rate to Z2 if you feel good. 
 
——————————
 
Week # 12: (Recovery Week) 
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 40 minutes EASY (ZR/Z1) 
 
PM Run: 25:00  EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between) 
Wednesday: 
Swim: 1200 yards total. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 40:00 Easy ride (ZR/Z1 as you feel) 
 
PM Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 
Friday:
Swim: 1400 yards total. Main set = 5×200’s at “perceived race pace”  with 15-20 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 70 minutes easy ZR/Z1 as you feel. 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 65minutes (ZR/Z1 as you feel)
———————————
——————————–
Week # 13
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 65 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Recovery is 5:00 @ ZR/Z1 as you feel. 
 
Transition Run: (Start this run within 10 minutes of getting off the bike)  45 minutes total. Run the 1st mile at Z2 TEMPO pace. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 
Wednesday: 
Swim: 1900 yards total. Main set = 18×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 65 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 55:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, add in 3×30 seconds of hill sprints. Recovery is easy jogging back down the hill. 
Friday:
Swim: 1800 yards total. Main set = 5×200’s at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 240 minutes (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 45 minutes of the ride in your Z2 heart rate zone. 
Transition Run: 25 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 120 minutes ( Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, increase your heart rate to Z2 if you feel good. 
 
————————–
 
Week # 14
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 50 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Recovery is 5:00 @ ZR/Z1 as you feel. 
 
Transition Run: (Start this run within 10 minutes of getting off the bike)  45 minutes total. Run the 1st mile at Z2 TEMPO pace. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 
Wednesday: 
Swim: 2000 yards total. Main set = 20×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 50 minutes ZR/Z1 with 4×5 minutes @ BEST EFFORT with 3 minutes rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. 
 
PM Run: 45 minutes  (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, add in 3×30 seconds of hill sprints. Recovery is easy jogging back down the hill. 
Friday:
Swim: 2000 yards total. Main set = 6×200’s at “perceived race pace”  with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
 
Saturday: 
AM Bike – 200 minutes (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 50 minutes of the ride in your Z2 heart rate zone. 
Transition Run: 15 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 90 minutes ( Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, increase your heart rate to Z2 if you feel good. 
 
————————–
Week # 15
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 45 minutes @ ZR/Z1 with 20:00 @ TEMPO pace (Zone 2). Recovery is 5:00 @ ZR/Z1 as you feel. 
 
Transition Run: (Start this run within 10 minutes of getting off the bike)  40 minutes total. Run the 1st mile at Z2 TEMPO pace. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 
Wednesday: 
Swim: 2000 yards total. Main set = 20×25’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. 
Thursday: 
AM Bike: 40 minutes – OVER/UNDERS – 3x(5minutes @Z1, 5minutes @Z2). Warm up and cool down as you feel. 
 
PM Run: 40 minutes – OVER/UNDERS – Repeat cycle for duration of run.. 1 mile @ Z1, 1 mile @ Z2, continuous. 
Friday:
Swim: 1000 yards total. Main set = Fartlek swim. 
Warm up 200y easy
Main: 25 hard, 25 easy, 50 hard, 50 easy, 100 hard, 100 easy. 
C/D: Easy swimming to final milage. 
 
Saturday: 
AM Bike – 60 minutes (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 30 minutes of the ride in your Z2 heart rate zone. 
Transition Run: 10 minutes (ZR/Z1 as you feel) 
 
PM Shakeout swim: Optional 
Sunday: 
Run: 60 minutes ( Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, increase your heart rate to Z2 if you feel good. 
 
————————–
Week # 16
 
Monday:
REST or OPTIONAL Swim 
Tuesday: 
AM Bike: 5:00@ZR, 5:00@Z1, 10:00@Z2, 10:00@ZR/Z1 
 
Transition Run: 20 minutes As you feel. 
Wednesday: 
Swim: 1200 total swim. Main set, 10×25’s @ best effort. W/U and C/D should be nice and easy. 
Thursday: 
AM Bike: 40 minutes – OVER/UNDERS – 3x(4minutes @Z1, 5minutes @Z2). Warm up and cool down as you feel. 
 
PM Run: 20 minutes – easy run, as you feel. 
Friday:
Swim: 900 yards total. Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. 
 
Saturday: 
Bike: 20-30 minutes with 3x45seconds @best effort, 30 sec rest between. 
Run (can be a transition run): 10-15minutes as you feel. If you like, include 3x20sec at “race pace”. 
Sunday: 
RACE!!! 
 
 
 
Paul is a United States Army Veteran,  USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. 
 
Paul also competes in triathlon and running events. Personal Records below: 
70.3 PR (4:24:26)
140.6 PR – (9:51:53) 
Half Marathon – (1:24:21)
Marathon – (2:57:27) 
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