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Week 3: Staying Healthy

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Welcome to Week 3

In Week 3 we’ll add a bit more race intensity. The slow progression of load is designed to help you stay healthy and acclimate your body to increased load. It’ll be important to practice good recovery techniques this week, such as foam rolling, stretching, and massage, because it’ll help make recovery part of your routine, which will help you later in the course.

If you’re just joining us: Be sure to start at the beginning! Go back to the course intro so you’re prepared and have the foundation for the 10-week training program.

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“Train hard. Recover hard.”

Week 3 Key Sessions

Remember, the key sessions of the week are sessions that are the most important. If you’re going to trim a workout or skip a session because you’re swamped with work or life, these are not the ones to skip! Of course, you should try to do all the workouts, but we want you to know which are key ones. And, just like previous weeks, when it comes to the intricacies of training intensity, duration, and specific format, check out (or set up) the detailed calendar in Today’s Plan (directly access the plan here) or the downloadable training calendar PDF.

  • Long run (80 minutes as a run/walk)
  • Long ride (3 hours total: 2.5 hours, easy; then, finish 30 minutes steady effort)
  • Key swim (70.3 Specific Set)
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Swim Test #2

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10×100 Swim Test

  • Intensity: All Out
  • Duration: Brief warm-up, then 2 rounds of 10x100y
  • Data: Record your times for each 10x100y to see how your time improves for each during the next 10 weeks.

Remember, this isn’t a threshold test that’ll help dictate future workouts. It’s a test we’ll do regularly throughout the program, and will help show your progress in the water.

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Lesson of the Week: Avoiding Injuries and Maximizing Recovery

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How to avoid common injuries?

  • Slowly increase load
  • Get a proper bike fit
  • Wear shoes that are right for your running style and foot
  • Practice proper swim technique
  • Foam roll and stretch
10 Weeks to Your Best 70.3 foam rolling
Photo: Alton Richardson

Want to learn more about common triathlon injuries? Check out our comprehensive guide here. And make sure to check with your medical provider if you have specific questions or are unsure what your body’s telling you.

Ways to Maximize Recovery

  • Take your days off seriously
  • Get enough sleep
  • Eat food that supports your training
  • Drink enough fluids
  • Consider getting a massage
  • Make sure you properly stretch and/or do yoga to loosen up tight spots
  • Don’t overdo the intensities
10 Weeks to Your Best 70.3 Run Injuries

Avoiding Running Injuries

Run injuries are common among triathletes. That’s one reason I prescribe run/walk workouts, as I described in Week 1. Mixing in a minute of walking with 4-9 minutes of running is a great way to reduce load on your body while still getting the benefits needed.

Here are some common running injuries:


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