santa cruz half marathon › wp-content › uploads › ... · 2018-06-13 · 1 santa cruz half...

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SANTA CRUZ HALF MARATHON TO IRONMAN 70.3 SANTA CRUZ

Sign up and get training today!

This is the plan that will get you to the start line ready to finish, and have fun. You’ve already finished a half marathon, you are well on your way to being ready for an IRONMAN 70.3.

What motivated you to do the half marathon? Is it the same thing that is motivating you to take on an IRONMAN 70.3? These considerations will help you manage your expectations and take regular

reality checks as you make your way through the next 16 weeks.

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YOU ARE MORE THAN HALFWAY THERE

As you know having trained for a half marathon, training for and finishing an endurance event doesn’t have to take over your life. While triathlon training

requires a significant commitment, with a smart plan and/or coach, it’s only a few more hours than what you’ve already been doing. You’ve already built up

your endurance and stamina in your fitness bank.

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RECOVER, REMINISCE, REBUILD

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RECOVER

Lovato adds that it’s important to pay attention to your emotional recovery as well so that you return to training more motivated than ever. “The mind will return

to its state of readiness; it will want to train again,” he says.

It’s also important to assess how your training and your race went before you jump back in.

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REMINISCE

When Lovato used to race as a pro himself, he said he tried to think back on the benefits of his training and racing as he stepped up to the next one: “This helped

me remember that the work was still inside my body. I frequently reminded myself that my first A-race had given me a significant training boost. My body was automatically

different based on that one day of racing.”

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REBUILD

If you’ve already done six to 12 weeks of high-volume training for race number one, you still get to count that toward your training for race number two.

This is also true for pace-oriented rides and runs, threshold intervals, or VO2 sets. Basically, training doesn’t start over when you cross the finish line. “You will get a huge fitness boost from race #1—you are now a totally different athlete than you

were prior to that event,” Lovato says.

Once you’ve recovered smart and acknowledged how fit you really are, you’ll find that your body and the mind will be ready to tackle another finish line. This year,

why not make it an IRONMAN 70.3?

Read on for a balanced plan customized by IRONMAN certified coach (and eight-time IRONMAN world champion) Paula Newby Fraser and get started today.

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MONDAY

WEE

K 5

WEE

K 6

WEE

K 7

WEE

K 8

SWIM 1 HOURSTRENGTH &

CONDITIONING 30 MINUTES

BIKE 2 HOURSRUN 30 MINUTES


CONDITIONING 1 HOUR





STRENGTH & CONDITIONING

1 HOUR


1 HOUR


30 MINUTES

BIKE 2:15 HOURS

BIKE 2:45 HOURS

BIKE 3:15 HOURSRUN 20 MINUTES

BIKE 1 HOUR RUN 30 MINUTES

RUN 45 MINUTES BIKE 1 HOUR


BIKE 1:15 HOURS RUN 30 MINUTES


SWIM 1 HOUR RUN 30 MINUTES

RUN 1:15 HOURS SWIM 30 MINUTES



RUN 1 HOURSWIM 30 MINUTES

RUN 45 MINUTESBIKE 1 HOUR

RUN 40 MINUTESBIKE 1 HOUR

RUN 45 MINUTES

SWIM 1 HOUR

SWIM 1 HOUR

SWIM 1 HOUR

OFF

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

4 MONTHS OUT

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MONDAY

WEE

K 9

WEE

K 10

WEE

K 11

WEE

K 12








SWIM 1:30 HOURSSTRENGTH &





30 MINUTES


30 MINUTES


30 MINUTES

BIKE 3 HOURS

BIKE 3:30 HOURS




RUN 1 HOURBIKE 1 HOUR




RUN 2 HOURS SWIM 30 MINUTES


RUN 1 HOUR SWIM 45 MINUTES

RUN 1:30 HOURSSWIM 30 MINUTES

RUN 1 HOURBIKE 1 HOUR

RUN 45 MINUTES

SWIM 1 HOUR

SWIM 1 HOUR

SWIM 1 HOUR

OFF


3 MONTHS OUT

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MONDAY

WEE

K 13

WEE

K 14

WEE

K 15

WEE

K 16





RUN 45 MINUTESSTRENGTH &


SWIM 45 MINUTESBIKE 4 HOURS

RUN 20 MIN


30 MINUTES

SWIM 1:15 HOURS

SWIM 1:15 HOURS

SWIM 1:15 HOURS

SWIM 1:30 HOURS







SWIM 1:15 HOURS BIKE 1 HOUR



RUN 2:30 HOURSSWIM 30 MINUTES

RUN 40 MINUTES

RUN 40 MINUTES RUN 1:15 HOURS

RUN 1:45 HOURSSWIM 1 HOUR

RUN 1 HOUR

OFF

OFF

OFF


2 MONTHS OUT

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MONDAY

WEE

K 17

WEE

K 18

WEE

K 19

WEE

K 20






RUN 30 MINUTES

SWIM 1 HOUR

(AMP UP POWER)

SWIM 1:15 HOURS

OFF


SWIM 1:15 HOURSBIKE 1 HOUR



SWIM 45 MINUTESRUN 30 MINUTES

RUN 1:15 HOURSBIKE 1 HOUR



SWIM 1 HOUR RUN 45 MINUTES


RUN 2:30 HOURS + 30 MINUTES

BIKE 1 HOUR BIKE 5:30 HOURS RUN 2 HOURS

RUN 1:45 HOURS

SWIM 30 MINUTES

SWIM 1 HOURS

SWIM 1 HOURS RUN 2 HOURSRUN 1:15 HOURS



1 MONTH OUT

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MONDAY

WEE

K 21

WEE

K 22

SWIM 45 MINUTESRUN 1 HOUR BIKE 2:30 HOURSRUN 30 MINUTES

BIKE 1 HOURRUN 30 MINUTES

SWIM 1 HOURBIKE 1 HOUR

SWIM 30 MINUTESBIKE 1 HOUR

SWIM 20 MINUTES BIKE 40 MINUTES

SWIM 1 HOUR RUN 45 MINUTES RUN 20 MINUTESRUN 40 MINUTES RACE DAY

RUN 1:30 HOURS

OFF

SWIM 45 MINUTES


2 WEEKS OUT

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FOR MORE INFORMATION

Sign up and begin training today.

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santa cruz half marathon › wp-content › uploads › ... · 2018-06-13 · 1 santa cruz half...

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