Phil's Novice IRONMAN 70.3 + Email Access to Coach. 24 Weeks (6:15-10:15 hrs/wk).

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week



An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 6:15 to 10:15 hours training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

More Testimonials >


Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included later in the plan. To commence this plan you should already be able to swim 1500m with frequent rests, ride 2hrs and run 60 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday. Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 1
0:40:00
1500m
Pool Swim: Speed Endurance

These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer.

Warm Up:
All in Zone 2:
300 alternating (25FC with FISTS/75FC).

Main Set:
10 x (100 alternating (100FC/100PULL) in Zone 4 +30 secs rests). 

Warm Down:
All in Zone 2.
100 as (50 KICK, 50 FC) +30secs rest
100 as (25 DRILL, 75 FC)

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 2
2:00:00
87.1TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 3
1:00:00
80TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 4
0:40:00
1700m
Pool Swim, Aerobic Endurance

Warm Up:
All in Zone 2 with 15 secs rests:
200 FC breathe every 3 strokes,
100 as (50 BACK/50 BREAST).

Main Set:
4 x 100 PULL in Zone 3 +15 secs rests,
400 FC in Zone 2.
-- 1 minute bonus rest --
2 x 100 PULL in Zone 3 +15 secs rests,
200 FC in Zone 2.

Warm Down:
200 easy mixed strokes, all in Zone 2.

Sample Day 4
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
myprocoach.net/Nov-IM703-24

Sample Day 7
0:40:00
1700m
Pool Swim, Speed Endurance

Warm Up:
All in Zone 2 with 10secs rests.
200 FC, 200 PULL, 200 FC.
2 x 100 as (25 FC R-arm only, 25 FC L-arm only, 50FC).

Main Set:
300 FC as (100 in Zone 2, 200 in Zone 4)+ 30 secs rest.
100 KICK in Zone 2 +10 secs rest,
300 FC as (200 in Zone 2, 100 in Zone 4)+ 30 secs rest.

Warm down:
200 in Zone 1 to 2 as (100 mixed strokes, 100PULL)

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.