A sample week
Ironman 70.3 plan
70.3 is a long day made of ordinary weeks. The sample puts the long ride in the middle, keeps the running easy, and uses one brick so the run off the bike is familiar.
- Monday50 min
Steady swim
Continuous swimming with a few lengths of drills. Nothing raced.
- Tuesday90 min
Midweek ride
Endurance pace, including a few minutes at the effort you expect to hold on race day.
- Wednesday40 min
Easy run
Short and easy. The long ride needs you fresh, not brave.
- Thursday—
Rest
Eat, sleep, leave the bike alone.
- Friday180 min
Long ride
The week's anchor. Mostly steady, with the last part at 70.3 effort.
- Saturday35 min
Brick run
Run soon after a short spin. The legs feel heavy on purpose.
- Sunday30 min
Easy swim or rest
A short swim if you want it. Skip it if the long ride is still in your legs.
This is the shape of a week, not your plan. IronMind builds yours from your goal, your sports and the days you actually have.
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