Macca's 15-Week 70.3 - Intermediate Plan

Overview

If you're looking to improve your performance against your age group or set a new PR after a season or two at this distance, this plan is for you.


This very specific plan will get you ready for your 70.3 race without too many training hours. Just a little more training from an Olympic Distance. 

Starts with 8 hours per week and peak at 13 hours.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB - Kenyan Run swim: Swim Endurance 50's and 75's gym: Gym Work run: Speed Treadmill 20/30/40/50/60 swim: Recovery 50/75/100 swim: Recovery 30x50's ride: Bike Strength/Endurance 1-5 run: Endurance/Technique gym: Gym Work swim: Speed-Technique 2 Sets of 25's run: Run - Hill Repeats 45s ride: Long Endurance Ride

ride: 3h 0 m
run: 2h 56 m
swim: 2h 35 m
gym: 1h 30 m
Total: 10h 1 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB - Kenyan Run swim: Swim Endurance 50's/100's gym: Gym Work run: Speed Treadmill 20/30/40/50/60 swim: Recovery 50/75/100 swim: Recovery 30x50's ride: Bike Strength/Endurance 1-5 run: Endurance/Technique gym: Gym Work swim: Speed-Technique 2 Sets of 25's run: Run - Hill Repeats 45s ride: Endurance

ride: 3h 1 m
run: 2h 56 m
swim: 2h 35 m
gym: 1h 30 m
Total: 10h 2 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB - Kenyan Run swim: Swim Endurance 50's/100's gym: Gym Work run: Speed Treadmill 20/30/40/50/60 swim: Recovery 50/75/100 swim: Recovery 30x50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 1 Hour gym: Gym Work swim: Speed-Technique 25's run: Run - Hill Repeats 45s ride: Long Endurance Ride

ride: 3h 20 m
run: 3h 11 m
swim: 2h 35 m
gym: 1h 30 m
Total: 10h 36 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB - Kenyan Run swim: Swim Endurance 50's and 100's gym: Gym Work run: Speed Treadmill 20/30/40/50/60 swim: Recovery 50/75/100 swim: Recovery 30x50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 1 Hour gym: Gym Work swim: Speed-Technique 25's run: Run - Hill Repeats 45s ride: Long Endurance Ride

ride: 3h 20 m
run: 3h 11 m
swim: 2h 42 m
gym: 1h 30 m
Total: 10h 43 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB swim: Swim Endurance Increasing 100's gym: Gym Work run: Speed Treadmill 30/45/60/75 swim: Recovery 25/100 swim: Recovery 40x50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 75 Mins gym: Gym Work swim: Speed-Technique 24x25's run: Run - Hill Repeats 60s ride: Long Endurance (2)

ride: 4h 5 m
run: 4h 13 m
swim: 2h 42 m
gym: 1h 30 m
Total: 12h 30 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB swim: Swim Endurance 3K in 50's/100's gym: Gym Work run: Speed Treadmill 30/45/60/75 swim: Recovery 25/100 swim: Recovery 40x50's ride: Bike Strength/Endurance 1-5-1 run: Endurance/Technique 75 Mins gym: Gym Work swim: Speed-Technique 24x25's run: Run - Hill Repeats 60s ride: Long Endurance (2)

ride: 4h 5 m
run: 4h 13 m
swim: 2h 35 m
gym: 1h 30 m
Total: 12h 23 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB swim: Swim Endurance 3K in 100's/50's gym: Gym Work run: Speed Treadmill 30/60 swim: Recovery 25/100 swim: Recovery 45x50's ride: Power-Ups (10 Min Efforts) run: Run - Build LSD gym: Gym Work swim: Speed-Technique 24x25's run: Run - Hill Repeats 75s ride: Long Endurance (2)

ride: 3h 55 m
run: 4h 18 m
swim: 2h 35 m
gym: 1h 30 m
Total: 12h 18 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Run OTB swim: Swim Endurance 3K in 100's/50's run: Speed Treadmill 30/60 swim: Recovery 25/100 swim: Recovery 45x50's ride: Power-Ups (10 Min Efforts) run: Run - Build LSD gym: Gym Work swim: Speed-Technique 24x25's run: Run - Hill Repeats 75s ride: Long Endurance (2)

ride: 3h 55 m
run: 4h 18 m
swim: 2h 35 m
gym: 0h 45 m
Total: 11h 33 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250/500 run: Speed Treadmill 45/60 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 4 x 10 Mins run: Run - Build LSD gym: Gym Work swim: Inhaler 70.3 ride: Long Endurance (2) run: Easy Run OTB

ride: 4h 5 m
run: 3h 35 m
swim: 3h 17 m
gym: 0h 45 m
Total: 11h 42 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250/500 run: Speed Treadmill 45/60 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 4 x 10 Mins run: Endurance/Technique 90 Mins gym: Gym Work swim: Inhaler 70.3 ride: Long Endurance (2) run: Run OTB 30s on/off

ride: 4h 5 m
run: 3h 50 m
swim: 3h 17 m
gym: 0h 45 m
Total: 11h 57 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250 run: Speed Treadmill 45/60 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 5 x 10 Mins run: Endurance/Technique 90 Mins gym: Gym Work swim: Inhaler 70.3 ride: Long Endurance (3) run: Run OTB 30s on/off

ride: 4h 30 m
run: 3h 50 m
swim: 3h 17 m
gym: 0h 45 m
Total: 12h 22 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250 run: Speed Treadmill 60/75 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: MVO2 5 x 10 Mins run: Endurance/Technique 90 Mins swim: Inhaler 70.3 ride: Long Endurance (3) run: Run OTB 30s on/off

ride: 4h 30 m
run: 3h 50 m
swim: 3h 17 m
Total: 11h 37 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250 run: Speed Treadmill 60/75 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: Mediums Variation (3x12) run: Endurance/Technique 75 Mins swim: Lactate Tolerance (Descending 8x200's) ride: Long Endurance (3) run: Run OTB 30s on/off

ride: 4h 31 m
run: 3h 35 m
swim: 2h 57 m
Total: 11h 3 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength / Run OTB run: Treadmill Speed OTB swim: Swim Endurance 100/250 run: Speed Treadmill 60/75 Hill Efforts swim: Recovery 100's swim: Recovery 50x50's ride: Mediums Variation (3x12) run: Endurance/Technique 90 Mins swim: Lactate Tolerance (Descending 8x200's) ride: Long Endurance Ride run: Easy Run OTB

ride: 3h 31 m
run: 3h 50 m
swim: 2h 57 m
Total: 10h 18 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Taper Run swim: Swim Endurance 100's run: 40-Min Taper Run swim: Recovery 100's ride: Taper Bike Effort ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

run: 1h 10 m
swim: 1h 37 m
ride: 1h 40 m
Total: 4h 27 m

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