Macca's 16-Week 70.3 - Beginner Plan

Overview

This 16 week 70.3 plan was designed with the beginner in mind! With this plan you will be able to complete a 70.3 race comfortably, while staying healthy and having life balance. Starts with 6 hours per week and peaks at 10 hours.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 8-8-8 swim: Speed-Technique 25's/100's (8-8-4) run: Run - Endurance (Short) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 1h 39 m
swim: 1h 33 m
ride: 2h 55 m
Total: 6h 7 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 8-8-8 swim: Speed-Technique 25's/100's (10-8-6) run: Run - Endurance (Short) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 1h 39 m
swim: 1h 36 m
ride: 2h 55 m
Total: 6h 10 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's (2) ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10-10-10 swim: Speed-Technique 25's/100's (10-8-6) run: Run - Endurance (Short) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Endurance

run: 1h 45 m
swim: 1h 58 m
ride: 2h 56 m
Total: 6h 39 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10-10-10 swim: Speed-Technique 25's/100's (10-8-6) run: Run - Endurance (Short) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Endurance

run: 1h 45 m
swim: 1h 58 m
ride: 2h 56 m
Total: 6h 39 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (45's) swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 25's/100's (18-10) run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 2h 5 m
swim: 2h 17 m
ride: 2h 55 m
Total: 7h 17 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (45's) swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 25's/100's (18-10) run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 2h 5 m
swim: 2h 17 m
ride: 2h 56 m
Total: 7h 18 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x60's) swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 6x5 Min Efforts swim: Speed-Technique 25's/100's (18-10) run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 57 m
swim: 2h 17 m
ride: 2h 56 m
Total: 7h 10 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x60's) swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 6x5 Min Efforts swim: Speed-Technique 25's/100's (18-10) run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 57 m
swim: 2h 17 m
ride: 2h 56 m
Total: 7h 10 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (6x60's) swim: Swim Endurance 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 8x5 Min Efforts swim: Speed-Technique (25's-150-100-50) run: Run LSD (70-80min) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Endurance

run: 2h 51 m
swim: 2h 27 m
ride: 3h 26 m
Total: 8h 44 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (6x60's) swim: Swim Endurance 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 8x5 Min Efforts swim: Speed-Technique (25's-150-100-50) run: Run LSD (70-80min) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Endurance

run: 2h 51 m
swim: 2h 27 m
ride: 3h 26 m
Total: 8h 44 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (6x60's) swim: Swim Endurance 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 8x5 Min Efforts swim: Speed-Technique (25's-150-100-50) run: Run LSD (70-80min) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Long Endurance (3)

run: 2h 51 m
swim: 2h 27 m
ride: 4h 25 m
Total: 9h 43 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (6x60's) swim: Swim Endurance 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10x5 Min Efforts swim: Elevator run: Run LSD (70-80min) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Long Endurance (3)

run: 3h 5 m
swim: 2h 52 m
ride: 4h 25 m
Total: 10h 22 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (75's) swim: Endurance 5-5-10 ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10x5 Min Efforts swim: Elevator run: Long Steady Distance (1-2 Hr) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Long Endurance (3)

run: 3h 19 m
swim: 3h 4 m
ride: 4h 25 m
Total: 10h 48 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (75's) swim: Endurance 5-5-10 ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10x5 Min Efforts swim: Elevator run: Long Steady Distance (1-2 Hr) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Long Endurance (3)

run: 3h 19 m
swim: 3h 4 m
ride: 4h 25 m
Total: 10h 48 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (75's) swim: Endurance 5-5-10 ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10x5 Min Efforts swim: Elevator run: Long Steady Distance (1-2 Hr) swim: Race Effort Swim Brick ride: Indoor Mediums (10-Min Efforts) ride: Long Endurance (3)

run: 3h 19 m
swim: 3h 4 m
ride: 4h 25 m
Total: 10h 48 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance Taper (4x60's) swim: Swim Endurance Taper 100's ride: Bike Strength Taper (for Brick Effort) run: Bike Strength / Run OTB 10x5 Min Efforts swim: Swim Endurance Taper 25/100 ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

run: 1h 55 m
swim: 1h 16 m
ride: 1h 25 m
Total: 4h 36 m

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