Twelve4Twelve 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!!!

See Plan in Training Tilt

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

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