70.3 Improve Time 20 Week Plan - Advanced

This 70.3 triathlon training plan is best suited to triathletes aiming to improve their performance over previous half Ironmans.  The plan is 20 weeks long and includes an 8-week base phase, 6-week build phase, and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout.  Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period. Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead. The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.