Peaking sample plan
Sub-6 Hour 70.3 Plan
Sub-6 at 70.3 takes discipline across three sports, not a giant running long run. 16 weeks, ~16 h at peak, 7 sessions, brick included. CSS, sweet spot, and half-marathon pace off the bike. Sample week: 13.
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We preload distance, weeks and goal. Start free — the engine builds the plan from your PBs and real days.
Start freeA 16-week 70.3 sub-6 hour plan for advanced runners. Peak week 16 h, key long session 22 km, 7 training days. Peaking periodization: Base → Build → Peak → Taper.
- Peak week
- 16 h
- Key long
- Long bike + 22 km brick
- Days / week
- 7
- Race pace
- 17:04 /km
- Easy
- 17:49 /km
- Tempo
- 16:19 /km
- Intervals
- 15:39 /km
Week-by-week overview
Weeks 1–6
Base
Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational.
Weeks 7–12
Build
Threshold and race-pace work land on top of the base. Long run stretches toward its peak.
Weeks 13–14
Peak
Highest quality + highest fatigue. Race-specific sessions, then a down week before taper.
Weeks 15–16
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 | 13 h |
| 4 | base | Settling-in week | 13 h |
| 5 | base | Aerobic consistency | 13 h |
| 6 | base | Growing the long run | 13 h |
| 7 | build | sub-6 hour specific | 15 h |
| 8 | build | sub-6 hour specific | 15 h |
| 9 | build | sub-6 hour specific | 15 h |
| 10 | build | sub-6 hour specific | 15 h |
| 11 | build | sub-6 hour specific | 15 h |
| 12 | build | sub-6 hour specific | 15 h |
| 13 | peak | Peak specific load | 16 h |
| 14 | peak | Controlled down week | 16 h |
| 15 | taper | Taper — short quality | 9 h |
| 16 | taper | Race week | 7 h |
Sample week 13
Peak specific load · 16 h
Week 13 (peak): keep 17:49/km honestly easy. Quality lives at 17:04/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 km17:49/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
336 min · RPE 4
- Z2 endurance336 min56–75% FTP
Sat
running
Brick / 70.3 pace
74 min · RPE 6
- Off the bike10 min17:49/km
- 70.3 pace9 km17:04/km
- Easy close10 min17:49/km
Sun
running
Recovery
50 min · RPE 2
- Warm-up10 minEasy Z1
- Main set8 km17:49/km
- Cool-down5 minWalk / jog
Who this plan is for
It's for someone who already finishes the distance and now wants sub-6 hour (6:00:00 on the clock, 17:04 /km). Catalog level: advanced. If your current mark is more than ~12% off that goal, the personalized engine lengthens the block or eases quality paces — this preview uses the goal as the anchor.
How the weeks are periodized
Weeks 1–6: Base — Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational. Weeks 7–12: Build — Threshold and race-pace work land on top of the base. Long run stretches toward its peak. Weeks 13–14: Peak — Highest quality + highest fatigue. Race-specific sessions, then a down week before taper. Weeks 15–16: 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 16 h. Week 13 (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 (17:04 /km). Easy running stays at 17:49 /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 + 17:04 /km run) is non-negotiable in peak. Swim: a stable CSS beats heroic 100s. Peak ~16 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 “Sub-6 Hour 70.3 Plan”: 7 days, 16 h, 17:04 /km. At signup Peaking preloads distance (Ironman 70.3), 16 weeks and a sub-6 hour goal. 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 16-week sub-6 hour 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 16-week sub-6 hour 70.3 a generic plan?+
The overview and week 13 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 16 h, key long session Long bike + 22 km brick, 7 days. Base weeks sit well below that; the taper (Weeks 15–16) cuts volume and keeps short quality.
What pace should I use if my mark isn't 6:00:00?+
This preview anchors race to 17:04 /km, easy to 17:49 /km and threshold to 16:19 /km (sub-6 hour goal). 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 16 weeks?+
Skip an easy day, never the long run or both quality sessions in the same week. Compressing 16 → 12 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, 16 weeks and sub-6 hour. 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.