70.3 - Advanced

Overview

If you believe that you have the dedication and drive to be at the pointy end of your age group, then this 16-week Half Distance plan is designed for you.

We have thought long and hard about the most valuable key sessions used by the sport's best pros and condensed them into a plan that is of manageable volume and intensity for the top tier age grouper. With a workload of 10+ hours per week, this plan will have you firing on all cylinders on race day.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Inhaler ride: Aerobic Threshold Work run: Long Endurance + Strength (3) swim: Long Aerobic 400's ride: The Classic swim: Swim - Timed Effort ride: Bike Run Brick run: Run - Build

swim: 3h 15 m
ride: 4h 27 m
run: 2h 0 m
Total: 9h 42 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Loose Ends ride: Aerobic Threshold Work swim: Long Aerobic 300's run: Run - Tempo ride: The Bank swim: Swim - Timed Effort ride: Bike Run Brick run: Long Endurance + Strength (3)

swim: 3h 15 m
ride: 5h 8 m
run: 1h 55 m
Total: 10h 18 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Recovery Spin run: Run - Timed Effort ride: Mediums swim: Swim - Timed Effort ride: Long Endurance (2) swim: Open Water Foundation run: Aerobic Base Pace

ride: 4h 28 m
run: 2h 0 m
swim: 2h 0 m
Total: 8h 28 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Usain Bolts run: Recovery Jog ride: Aerobic Threshold Work run: Long Endurance + Strength (3) swim: 12 x 200 ride: The Wolf swim: Swim - Timed Effort ride: LSD Bike Brick run: Run - Build

swim: 3h 0 m
run: 2h 40 m
ride: 6h 8 m
Total: 11h 48 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Elevator run: Aerobic Base Pace ride: Aerobic Threshold Work swim: Long Aerobic 800's run: Run - Tempo ride: Over/ Unders swim: ACS ride: LSD Bike Brick run: Double Run Loop Effort

swim: 3h 15 m
run: 3h 25 m
ride: 5h 43 m
Total: 12h 23 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Easy Aerobic Bike run: Run - Timed Effort ride: Stackers swim: Swim - Timed Effort ride: Long Endurance (2) swim: Open Water Foundation run: Aerobic Base Pace

ride: 4h 20 m
run: 2h 0 m
swim: 2h 0 m
Total: 8h 20 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Inhaler run: Run Pick-Ups ride: Aerobic Threshold Work run: Long Endurance + Strength (2) swim: Build to Intense ride: The Classic swim: Swim - Double Sprint Distance ride: LSD Bike Brick run: Run - Build

swim: 2h 45 m
run: 2h 50 m
ride: 5h 37 m
Total: 11h 12 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Waves run: Run Pick-Ups ride: Endurance swim: ACS run: Run Pick-Ups ride: MVO2 swim: Broken Bone ride: Bike Run Brick run: Accordion run: Super Easy Run

swim: 3h 0 m
run: 3h 30 m
ride: 5h 11 m
Total: 11h 41 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off swim: Pool Sprints ride: Indoor Power Intervals run: Run - Double Sprint Build run: Recovery Jog ride: Indoor Steady State Work swim: Build to Intense run: Run - Negative Split ride: Long Endurance (3) swim: Swim - Nonstop run: Long Steady Distance (1-2 Hr)

swim: 2h 45 m
ride: 5h 30 m
run: 3h 8 m
Total: 11h 23 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 4-3-2-1 run: Recovery Jog ride: Over/ Unders run: Roli-Polies ride: Indoor Power Intervals swim: Long Aerobic 4-3-2-1 ride: Time Trial Efforts run: Run Off the Bike - Race Specific (1) swim: Swim - Nonstop run: Aerobic Base Pace

swim: 3h 15 m
run: 3h 10 m
ride: 4h 53 m
Total: 11h 18 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS run: Aerobic Base Pace ride: Hammer Time Hill Repeats run: Tops & Tails - Intermediate ride: Indoor Steady State Work swim: Build to Intense ride: Time Trial Efforts run: Run Off the Bike - Race Specific (1) swim: Swim - Timed Effort run: Aerobic Base Pace

swim: 3h 0 m
run: 3h 42 m
ride: 5h 32 m
Total: 12h 14 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints run: Super Easy Run ride: Power/SE Work run: Bricks & Mortar ride: Indoor Power Intervals swim: 12 x 200 run: Run - Negative Split ride: Long Endurance (3) run: Long Steady Distance (1-2 Hr) swim: Open Water Foundation

swim: 3h 0 m
run: 3h 20 m
ride: 5h 30 m
Total: 11h 50 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Waves run: Aerobic Base Pace ride: The Bank run: Run - Tempo ride: Indoor Steady State Work swim: Long Aerobic 4-3-2-1 ride: Hammer Time Hill Repeats ride: Time Trial Work run: Double Run Loop Effort swim: Swim - Recovery

swim: 2h 55 m
run: 3h 25 m
ride: 6h 20 m
Total: 12h 40 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Over AeT Threshold Work swim: Elevator run: Run - Negative Split ride: Indoor Power Intervals swim: 12 x 200 ride: Power/SE Work ride: Time Trial Work run: Run - Build swim: Swim - Recovery

ride: 6h 10 m
swim: 2h 40 m
run: 1h 50 m
Total: 10h 40 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints run: Recovery Jog ride: Indoor Steady State Work swim: 24 x 100 run: Run - Build ride: Endurance run: Aerobic Base Pace swim: Long Aerobic 800's ride: Easy Aerobic Bike

swim: 3h 15 m
run: 2h 40 m
ride: 4h 1 m
Total: 9h 56 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Pick-Ups swim: 12 x 200 ride: Race Week Prep Set Bike run: Aerobic Base Pace Run swim: Open Water Foundation ride: Taper Bike Spin other: Race Day

run: 1h 45 m
swim: 2h 0 m
ride: 2h 15 m
Total: 6h 0 m

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