Half-Distance 70.3 Three-Month Race Prep Plan — A Complete 12-Week Progressive Training Volume Module
挑戰心得
Can You Finish an IM 70.3 in 12 Weeks?
If you have a basic athletic foundation (exercising 5-6 hours per week, able to swim 1500m, ride 60K, and run 10K), you can successfully finish a 70.3 in 12 weeks. This article provides a progressive training plan template.
12-Week Progressive Training Volume Table
| Week | Phase | Total Hours | Swim | Bike | Run |
|---|---|---|---|---|---|
| 1 | Base | 8 hr | 2 hr | 3.5 hr | 2.5 hr |
| 2 | Base | 9 hr | 2.5 hr | 4 hr | 2.5 hr |
| 3 | Base | 10 hr | 2.5 hr | 4.5 hr | 3 hr |
| 4 | Recovery | 7 hr | 2 hr | 3 hr | 2 hr |
| 5 | Build | 11 hr | 3 hr | 5 hr | 3 hr |
| 6 | Build | 12 hr | 3 hr | 5.5 hr | 3.5 hr |
| 7 | Build | 13 hr | 3 hr | 6 hr | 4 hr |
| 8 | Recovery | 8 hr | 2 hr | 4 hr | 2 hr |
| 9 | Peak | 13 hr | 3 hr | 6 hr | 4 hr |
| 10 | Peak | 12 hr | 3 hr | 5.5 hr | 3.5 hr |
| 11 | Taper | 9 hr | 2.5 hr | 4 hr | 2.5 hr |
| 12 | Race Week | 5 hr | 1 hr | 2 hr | 2 hr |
Weekly Training Template
Regular Week (11-13 hr)
| Day | Content | Duration |
|---|---|---|
| Mon | Swim technique + short intervals | 60 min |
| Tue | Bike Z2 endurance | 90 min |
| Wed | Run Tempo | 45 min |
| Thu | Swim CSS intervals + 30 min Run Brick | 90 min |
| Fri | Rest or yoga | — |
| Sat | Long bike + 15 min Brick run | 3-4 hr |
| Sun | Long run | 90-120 min |
Key Training Focus Areas
Swim Training Focus (3 sessions per week)
- Technique work: 1 session per week, focusing on catch / hip rotation / breathing
- CSS intervals: 1 session per week, e.g., 16 × 100m @ CSS pace
- Long swim: 1 session per week, 2000-3000m non-stop
Bike Training Focus (3 sessions per week)
- Z2 endurance: 1 session per week, 60-90 min
- Sweet Spot: 1 session per week, 3 × 15min @ FTP 90%
- Long ride: 1 session per week, 2-4 hr Z2; do a 4-5 hr long ride 3 weeks before race day
Run Training Focus (3 sessions per week)
- Z2 aerobic: 1 session per week, 30-45 min
- Tempo or intervals: 1 session per week, e.g., 4 × 1K @ 10K pace
- Long run: 1 session per week, 60-120 min
Brick Training Periodization
| Week | Brick Content |
|---|---|
| 1-3 | 60 min bike + 10 min run |
| 5-7 | 90 min bike + 20 min run (Race Pace) |
| 9-10 | 3 hr bike + 30 min run (Long Brick) |
| 11 | 90 min bike + 15 min run (Pre-race simulation) |
Key Milestone Checkpoints
Week 6 Test (Determines Whether You Can Finish)
- Swim 2000m non-stop (time is for reference only)
- Bike 100K continuously
- Run 18K
- If you don’t meet these standards, consider postponing the race
Week 10 Simulation Race (Test Your Pacing)
- Swim 1500m + Bike 60K + Run 15K
- Complete at race pace
- Test your nutrition/hydration rhythm
Taper Week Design (Weeks 11-12)
Week 11 (14 days before race)
- Reduce total volume by 30%
- Maintain intensity at 100%
- Keep 1 moderate-length ride (2 hr)
Race Week (Week 12)
| Day | Content |
|---|---|
| Mon | Swim 30 min (technique) |
| Tue | Bike 45 min (including 3 × 3 min Race Pace) |
| Wed | Run 30 min (including 4 × 100m strides) |
| Thu | Swim 20 min (easy) |
| Fri | Bike 30 min (gear check) |
| Sat | Race |
Nutrition Training (Start 4 Weeks Before Race)
All long rides and long runs must include nutrition practice:
- Bike: 60-90g carbs per hour
- Run: 25g carbs every 30 minutes
- Trying new nutrition products on race day = a major mistake
Conclusion
The key to a 12-week 70.3 plan isn’t “training a lot,” but progressive volume with consistency, and tapering with confidence. Follow this template as written, combined with heart rate/power monitoring, and you’ll finish the 70.3 steadily on race day.
Related Reading
相關影片
訂閱CT的頻道 Live) 備戰2019彰化經典百K 賽前攻略 (已完賽請看新影片
7 年前
西進武嶺 免費訓練分析服務 Intervals | 練不夠還是練過頭？你哪一種類型選手？AI模型告訴你！ | 備戰神器 | 公路車 訓練 | CT Yeh
4 年前
2016 桐花飛舞 單車挑戰 精華片段
10 年前
半日 小台灣 極限單車路線挑戰實錄
7 年前
一日北高 11小時 賽後心得分享篇 | TWB北高360 | 一日雙城 | 單車 | 公路車
6 年前
一日北高前的高裝檢 | 北高 360 | 挑戰11小時的裝備 | 一日雙塔 | 補給
6 年前
2019 夏季KOM 5小 完賽心得 準備攻略 東進武嶺 夏季登山王之路 Taiwan KOM Challenge
7 年前
FTL 與 SYB 車隊專訪 西進武嶺 實用攻略分享！ 2小時 如何練？！你不知道的眉角！新手準備武嶺必看 EP1 | 實力派女車友 | 精華版 | 公路車 | CTYeh
4 年前