Peaking sample plan
12-Week 70.3 Training Plan
A 12-week 70.3 plan (advanced): peak ~15 h, 7 sessions, phases Base (Weeks 1–4), Build (Weeks 5–8), Peak (Weeks 9–10), Taper (Weeks 11–12). The sample week mixes pool, sweet spot and a brick — the same pattern Peaking's engine uses for triathlon.
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Start freeA 12-week 70.3 plan for advanced runners. Peak week 15 h, key long session 22 km, 7 training days. Peaking periodization: Base → Build → Peak → Taper.
- Peak week
- 15 h
- Key long
- Long bike + 22 km brick
- Days / week
- 7
- Race pace
- 14:13 /km
- Easy
- 14:58 /km
- Tempo
- 13:36 /km
- Intervals
- 13:03 /km
Week-by-week overview
Weeks 1–4
Base
Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational.
Weeks 5–8
Build
Threshold and race-pace work land on top of the base. Long run stretches toward its peak.
Weeks 9–10
Peak
Highest quality + highest fatigue. Race-specific sessions, then a down week before taper.
Weeks 11–12
Taper
Volume drops 40–60%. Keep a little intensity so you stay sharp, then race.
| Wk | Phase | Focus | Volume |
|---|---|---|---|
| 1 | base | Aerobic consistency | 12 h |
| 2 | base | Growing the long run | 12 h |
| 3 | base | Easy economy | 12 h |
| 4 | base | Settling-in week | 12 h |
| 5 | build | Threshold + long run | 14 h |
| 6 | build | Race-pace work | 14 h |
| 7 | build | Quality on volume | 14 h |
| 8 | build | Loading week | 14 h |
| 9 | peak | Peak specific load | 15 h |
| 10 | peak | Controlled down week | 15 h |
| 11 | taper | Taper — short quality | 8 h |
| 12 | taper | Race week | 6 h |
Sample week 9
Peak specific load · 15 h
Week 9 (peak): keep 14:58/km honestly easy. Quality lives at 14:13/km. If the long run feels heavy, cut 10% — don't add a day.
Mon
swimming
Technique + aerobic
45 min · RPE 4
- Warm-up400 mEasy
- Drills8×50 mTechnique, 15s rest
- Aerobic6×200 mCSS+8s
- Cool-down200 mEasy
Tue
cycling
Tempo / sweet spot
90 min · RPE 6
- Warm-up15 minZ2
- Sweet spot4×10 minZ3–Z4 88–94% FTP
- Cool-down10 minZ1
Wed
running
Easy run
62 min · RPE 3
- Warm-up10 minEasy Z1
- Main set10 km14:58/km
- Cool-down5 minWalk / jog
Thu
swimming
CSS threshold
50 min · RPE 6
- Warm-up500 mEasy
- CSS10×100 mCSS, 10s rest
- Cool-down200 mEasy
Fri
cycling
Long ride
315 min · RPE 4
- Z2 endurance315 min56–75% FTP
Sat
running
Brick / 70.3 pace
74 min · RPE 6
- Off the bike10 min14:58/km
- 70.3 pace9 km14:13/km
- Easy close10 min14:58/km
Sun
running
Recovery
50 min · RPE 2
- Warm-up10 minEasy Z1
- Main set8 km14:58/km
- Cool-down5 minWalk / jog
Who this plan is for
advanced level, 7 days, peak 15 h. If that describes your current week ±20%, this block fits. Peaking then asks for real availability, injuries and PBs; this preview is the skeleton for the query “12-Week 70.3 Training Plan”.
How the weeks are periodized
Weeks 1–4: Base — Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational. Weeks 5–8: Build — Threshold and race-pace work land on top of the base. Long run stretches toward its peak. Weeks 9–10: Peak — Highest quality + highest fatigue. Race-specific sessions, then a down week before taper. Weeks 11–12: Taper — Volume drops 40–60%. Keep a little intensity so you stay sharp, then race. Volume doesn't climb in a straight line: each phase has its own wave, plus a down week before taper. Peak load 15 h. Week 9 (preview below) sits at peak quality.
Key sessions (swim, bike, brick)
A typical peak week: pool technique + aerobic, sweet-spot bike (88–94% FTP), a Z2 long ride, CSS, and a brick that finishes at 70.3 run pace (14:13 /km). Easy running stays at 14:58 /km. You don't copy a marathon long run: 70.3 is won on the bike and in the transition.
70.3: the brick and your FTP
70.3s blow up on the run because the bike was ridden above FTP. Sweet spot and Z2 in this plan protect the legs. The brick (bike + 14:13 /km run) is non-negotiable in peak. Swim: a stable CSS beats heroic 100s. Peak ~15 h — if life can't hold that load, Peaking cuts the long ride, not the technique swim.
From this preview to a plan that's yours
The preview is anchored to “12-Week 70.3 Training Plan”: 7 days, 15 h, 14:13 /km. At signup Peaking preloads distance (Ironman 70.3), 12 weeks and advanced level. The live engine then asks for PBs, available days and constraints, and regenerates whole weeks — not a static PDF. The CTA below opens registration with those fields and this page's UTMs.
Generate your personalized 12-week 70.3 plan
We preload distance, weeks and goal. Start free — the engine builds the plan from your PBs and real days.
Start freeFrequently asked questions
Is this 12-week 70.3 a generic plan?+
The overview and week 9 come from Peaking's periodization composer (same phases and session types as an in-app plan). It's persisted per slug — it doesn't change on every visit. The paid plan personalizes from your PBs and real days.
How many kilometres / hours per week does it peak at?+
Peak 15 h, key long session Long bike + 22 km brick, 7 days. Base weeks sit well below that; the taper (Weeks 11–12) cuts volume and keeps short quality.
What pace should I use if my mark isn't 5:00:00?+
This preview anchors race to 14:13 /km, easy to 14:58 /km and threshold to 13:36 /km. In the app, paces come from your PBs or a Riegel predictor — don't copy these splits if your current 10K sits at a different level.
Can I skip days or squeeze this into fewer than 12 weeks?+
Skip an easy day, never the long run or both quality sessions in the same week. Compressing 12 → 8 often works if the base is already there; the hub lists other durations for this Ironman 70.3.
How do I go from this page to a plan generated for me?+
Start free preloads Ironman 70.3, 12 weeks and advanced. You finish onboarding (sports, PBs, days) and the engine builds the full plan. This URL stays as the SEO reference; your plan lives on the dashboard.