2017 IRONMAN 70.3 20-Week Beginner to Intermediate Training Program

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week

PURPOSE: This is a beginner to intermediate level 20 week (plus 4 week recovery) Half Ironman Distance training plan intended for use by the age group triathlete. Training time ranges from 7 hours up to 12 hours of weekly training. The goal is to gradually build fitness while building Half Ironman confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike and run. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing. With the busy age group athlete in mind, weekday workouts have light volume of 1 to 2.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested. By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete a Half Ironman distance event (1.2 mile swim, 56 mile bike, and 13.1 mile run). I want to wish you luck with your training and racing this season and thank you for using this training plan. Following the event, there is a discount code for a 4 week recovery.

Sample Day 2
0:40:00
Run Z3*

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (25':00)
3x7' Z3 run on flat ground or track w/2'EZ between. Maintain 90 cadence as much as possible
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 2
0:45:00
45 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 3
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00-1:30
Main Set
* Do as circuit
1) Hip Extensions - Front Step ups w/Dumbbells. 14" step
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - leg press. Feet approx same width as bike pedals
4) Chest - Dumbell chest presses on flat bench
5) Shoulders - Seated dumbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest
9) Abs - Planks. 3x 1:00 w/:30 rest
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 3
0:45:00
1829m
Swim Z3*

W/U (500)
50 EZ Free
50 Breast
2x100 Free :15RI
4x50 (25 build, 25 EZ) :10RI
.
Drills (500)
Body roll drills
2x
__________________
2x25 Kicking Hands by sides
2x25 Kicking on one side
2x25 Single Arm Swimming RT
2x25 Single Arm Swimming LT
2x25 Superman (6 kick switch)
.
Main (900)
6x50 Build to Z3 :10RI
300 EZ Pull w/buoy no paddles
:20RI
6x50 Z3 pace :10RI
.
C/D (100)
50 Breast
50 EZ pull

Sample Day 4
1:00:00
Bike Z3*

W/U (15:00)
5' EZ
5x1' > 100 RPM w/1' Rec
.
Pre set (15:00)
15' Isolated leg training as 10x30" R/30"L/30" both

Main set (26:00)
2x10' Z3 w/3' recovery between sets.
.
C/D
5' EZ
.
Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 4
0:30:00
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 2
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00
Main Set
* Do as circuit
1) Hip Extensions - Front Step ups w/Dumbbells. 14" step
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - leg press. Feet approx same width as bike pedals
4) Chest - Dumbell chest presses on flat bench
5) Shoulders - Seated dumbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches.
9) Abs - Planks. 1:00
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 5
0:45:00
1692m
Swim Z2-E

W/U (500)
50 EZ Free
50 Breast
2x100 Free :15RI
4x50 (25 build, 25 EZ) :10RI
.
Drills (500)
Early vertical forearm
2x
__________________
2x25 Doggy paddle
2x25 Fists
2x25 Vertical arm sculling
2x25 Single Arm swimming, RT
2x25 Single Arm swimming, LT
.
Main (750)
5x150 Z2 :20RI
.
C/D (100)
2x50 2 breaths per length

Sample Day 5
0:35:00
Run Z2

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (20':00)
20:00 run in Z2 on flat ground or track.
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, NASM Certified Personal Trainer, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.