12-4-12 70.3

Overview

A program for the time-poor athlete who wants to complete a 70.3 triathlon. Get race-ready on 12 hours a week for 12 weeks!!!

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (300's) run: Super Easy Run ride: Hammer Time Hill Repeats Variation swim: Lung Busters - Intermediate run: Accordion ride: Day Off ride: Bike Descending Brick (1) swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 3h 0 m
run: 2h 30 m
ride: 4h 28 m
Total: 9h 58 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (200's) run: Super Easy Run ride: Mediums Variation (10's) swim: Waves run: Over and Over 500's (1) ride: Day Off ride: LSD Bike Brick swim: 12-4-12 Recovery Swim (2) run: Race Pace 800's (2)

swim: 3h 0 m
run: 3h 0 m
ride: 4h 55 m
Total: 10h 55 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (100's) run: Super Easy Run ride: Hammer Time Hill Repeats Variation swim: Lung Busters - Intermediate run: Tops & Tails - Beginner ride: Day Off ride: Bike Descending Brick (1) swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 3h 0 m
run: 2h 37 m
ride: 4h 28 m
Total: 10h 5 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (400's) run: Super Easy Run ride: Mediums Variation (10's) swim: Waves run: Treadmill Pyramids ride: Day Off ride: LSD Bike Brick swim: 12-4-12 Recovery Swim (2) run: Race Pace 800's (2)

swim: 3h 0 m
run: 3h 0 m
ride: 4h 55 m
Total: 10h 55 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (300's) run: Super Easy Run ride: Hammer Time Hill Repeats Variation swim: Lung Busters - Intermediate run: Accordion ride: Day Off ride: Bike Descending Brick (2) swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 3h 0 m
run: 2h 30 m
ride: 4h 38 m
Total: 10h 8 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (200's) run: Super Easy Run ride: Mediums Variation (15's) swim: Waves run: Over and Over 500's (2) ride: Day Off ride: LSD Bike Brick swim: 12-4-12 Recovery Swim (2) run: Race Pace 800's (2)

swim: 3h 0 m
run: 3h 0 m
ride: 5h 30 m
Total: 11h 30 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (1K) run: Super Easy Run ride: The Bank swim: Lung Busters - Intermediate run: Tops & Tails - Beginner ride: Day Off ride: Bike Descending Brick (2) swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 3h 0 m
run: 2h 37 m
ride: 4h 28 m
Total: 10h 5 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (100's) run: Super Easy Run ride: Mediums Variation (20's) swim: Waves run: Treadmill Pyramids ride: Day Off ride: LSD Bike Brick swim: 12-4-12 Recovery Swim (2) run: Race Pace 800's (2)

swim: 3h 0 m
run: 3h 0 m
ride: 5h 25 m
Total: 11h 25 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (300's) run: Super Easy Run ride: MVO2 swim: Lung Busters - Intermediate run: Over and Over 500's (3) ride: Day Off ride: Bike Descending Brick (2) swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 3h 0 m
run: 2h 30 m
ride: 4h 30 m
Total: 10h 0 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (1.5K) run: Super Easy Run ride: Mediums Variation (30's) swim: Waves run: Accordion ride: Day Off ride: LSD Bike Brick swim: 12-4-12 Recovery Swim (2) run: Race Pace 800's (2)

swim: 3h 0 m
run: 3h 0 m
ride: 5h 20 m
Total: 11h 20 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Monday-itis Swim (200's) run: Super Easy Run ride: Easy Aerobic Bike swim: Ben's Recovery Swim run: Super Easy Run ride: Day Off ride: Easy Aerobic Bike swim: 12-4-12 Recovery Swim (1) run: Long Endurance + Strength (3)

swim: 2h 50 m
run: 2h 0 m
ride: 2h 0 m
Total: 6h 50 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Lung Busters - Intermediate ride: Easy Aerobic Bike swim: Monday-itis Swim (300's) run: Race Pace 800's ride: Taper Day Off ride: Easy Aerobic Bike ride: Pre-Race Ride + Run swim: Pre-Race Swim other: Race Day

swim: 2h 30 m
ride: 2h 50 m
run: 1h 0 m
Total: 6h 20 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Short Distance

Sprint and olympic distance traning plans

Half Ironman

70.3 triathlon training plans

Ironman

Long distance training plans

Other

Off season and running plans.