Compressport Thailand 70.3 Triathlon Training Plan week 5

IRONMAN 70.3 Training Plan by TCtriathlon


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Compressport Thailand 70.3 Training Plan : Week 5

Mon: Rest

Tue: Swim 2300m

Warm 200m
Drill 400 m (Kick 100m + SIngle arm L 100m + single arm R 100m + Gliding 100m)
8 x100 rest 40 seconds between sets
Set 1-4 at 70% with paddle & pull buoy
Set 5-8 at 80% no paddle & pull buoy
4 x 200 @ 70% Set 1&2 with paddle & pull buoy , Set 3&4 no paddle & pull buoy
Cool down 100m

Wed: Bike 1.30 hr

Warm 20 min with last 5 min high cadence (90-100 rpm)
Ride 3x20 min , cadence 70-80 rpm ( 17 min @ 50-60% + 3 min @ 80-90%)
Cool down 10 min

Thu: Run1.30 hr

Warm 20 min + drills (Low knees , High knees , Skip)
Run 4x15 min ( 1st, 2nd , 3rd @ 50-60% 4th set @ 70% or race pace)
Cool down 10 min

Fri: Rest

Sat: Bike 2.20 hr & 5 km easy Run

Warm 20 min
Ride 1.40 hr @ endurance 50-60% ,cadence at 80-90 rpm
Ride 20 min @ 70% or race pace cadence at 80 rpm

Sun: Swim 2300m

Warm 200 m
Drill 400m (Kick 100m + SIngle arm L 100m + single arm R 100m + Catch-up 100m)
2x800m rest 3 min between sets
1st set @ 50% with paddle & pull buoy
2nd set @ 50-60% with sighting practice (1 head up / 8-10 strokes)
Cool down 100m




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