STRUCTURING YOUR 70.3 TRAINING

STRUCTURING YOUR 70.3 TRAINING

Mallorca 70.3 run

Preparing for a 70.3 requires more than simply training hard, it’s about structuring your week so that the right sessions are layered together to develop threshold, aerobic durability, race-pace efficiency and technical skill, while still allowing enough recovery to absorb the work. A well-balanced programme blends swim, bike and run intensity across the week to target VO₂ max, lactate threshold and economy, supported by strength and conditioning to improve resilience and reduce injury risk. By distributing harder sessions earlier in the week and allowing space for recovery before your key weekend endurance work, you can arrive at your long race-specific sessions in a state where quality remains high.

Below is an example of how a typical training week within a 70.3 programme may be structured:

Day	Session 1	Session 2
Monday	2–3k Threshold Swim	50min Threshold Run
Tuesday	Strength & Conditioning (Plyometrics / BW)	60min Tempo Bike
Wednesday	2–2.5k VO₂ Swim	Run Threshold 400s (Track)
Thursday	50min VO₂ Bike	Easy Technique & Aerobic Swim
Friday	Stretching / Mobility	Optional Recovery Bike
Saturday	90min Aerobic Easy Run	Resistance Strength Session
Sunday	2.5hr Bike (70.3 Race Pace Reps)	15min Brick Run (Build to RP → Hold → Ease Off)

Structuring your 70.3 training in this way ensures you’re developing the physiological and technical demands required for race day success. 

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