TRIATHLON (70.3) BEGINNER/INTERMEDIATE (24 WEEKS)

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

This 24 week training plan is geared toward the beginner to intermediate triathlete who will be starting the 70.3 triathlon distance 24 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should have basic skills in swim, bike and run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer endurance athlete and Ironman finisher. NOTES: Install into TrainingPeaks using Event Date as end date. TP will properly install for 24 weeks out from the date (it will actually go into week 25 prior due to Saturday start) Reach out to Plan Author to learn about group training events and on-sight coaching at specific races included with your plan purchase FOR 2017 RACES - Plan Begins On IM BOULDER 70.3 - 2/18/17 (8/5/2017) IM Otepaa 70.3 - 2/18/17 (8/5/17) IM Alagoas 70.3 - 2/19/17 (8/6/17) IM Gdynia 70.3 - 2/19/17 (8/6/17) IM Phillipines 70.3 - 2/19/17 (8/6/17) IM Steelhead 70.3 - 2/26/17 (8/13/17) IM Bintan 70.3 - 3/5/17 (8/20/17) IM Dublin 70.3 - 3/5/17 (8/20/17) IM Vichy 70.3 - 3/11/17 (8/26/17) IM Qujing 70.3 - 3/12/17 (8/27/17) IM Maine 70.3 - 3/12/17 (8/27/17) IM Zell am See-Kaprun 70.3 - 3/12/17 (8/27/17) IM Lanzarote 70.3 - 3/18/17 (9/2/17) IM Portugal 70.3 - 3/19/17 (9/3/17) IM 70.3 World Championship CHOO - 3/25/17 (9/9/17) IM Ruegen 70.3 - 3/26/17 (9/10/17) IM Santa Cruz 70.3 - 3/26/17 (9/10/17) IM Sunshine Coast 70.3 - 3/26/17 (9/10/17) IM Lake Placid 70.3 - 3/26/17 (9/10/17) IM Atlantic City 70.3 - 4/2/17 (9/17/17) IM Weymouth 70.3 - 4/2/17 (9/17/17) IM Pula 70.3 - 4/2/17 (9/17/17) IM Augusta 70.3 - 4/9/17 (9/24/17) IM Chongqing 70.3 - 4/9/17 (9/24/17) IM Superfrog 70.3 - 4/9/17 (9/24/17) IM Cozumel 70.3 - 4/9/17 (9/24/17) IM Rio - 4/16/17 (10/1/17) IM Turkey - 4/30/17 (10/15/17) IM New Orleans 70.3 - 5/7/17 (10/22/17) IM Arizona 70.3 - 5/7/17 (10/22/17) IM Miami 70.3 - 5/7/17 (10/22/17) IM Austin 70.3 - 5/14/17 (10/29/17) IM Los Cabos 70.3 - 5/28/17 (11/12/17) IM Fortaleza 70.3 - 6/11/17 (11/26/17) IM Thailand 70.3 - 6/11/17 (11/26/17) IM Western Australia 70.3 - 6/18/17 (12/3/17) IM Cartagena 70.3 - 6/18/17 (12/3/17) IM Taupo 70.3 - 6/24/17 (12/9/17)

Sample Day 6
1:00:00
14mi
COURSE RIDE

The goal for today's ride is to get out on the road and mimic a portion of the course for your upcoming event. Select an area with elevation gain similar to what to expect. (ie - do not ride steep hills if your course is flat or rolling) Focus on maintaining consistency through gearing. Keep cadence in the 75-85 rpm range. RPE for this ride should be 7-8.

Sample Day 7
0:40:00
3.5mi
LONG RUN

WU:
Dynamic (see workout plan notes)
5:00 Easy jog with 3 1 minute pick-ups
BUILD RPE to 5-6

MS:
30:00 Conversational pace - steady heart rate - consistent cadence
RPE 7

CD:
5:00 Easy Jog - Return RPE to 5-6
Dynamic Stretching

Sample Day 9
0:30:00
Build the Foundation - Lift Heavy

Pick three heavy lifting activities that will activate your posterior chain. Ensure proper form. Complete 3 Set of 6 (maintaining same weight) or 3 sets descending reps and increasing weight.

Sample Day 9
1:00:00
1737m
SWIM

WU: 100 FR Swim 100 Drill (one arm) 100 Kick MS: 4x50 FR (descending 8,7,6,5) RI :10 8x25 odd FR even Stroke RPE 6 RI :10 100 FR easy 4x75 FR (with fins) RPE 6 RI :10 2x150 FR (pull with buoy and paddles) RPE 6 RI :20 300 FR (breath control and form) RPE 6 CD: 100 Stroke 100 Kick

Sample Day 10
0:45:00
4mi
Pick-Ups

WU:
Dynamic Warm-Up
10 min - conversational pace - focus on form

MS:
3 minutes conversational pace
2 minutes - RPE (Rate of Perceived Exertion) - 9
Repeat 6 times


CD:
5 min
recover heart rate - slow pace down
Dynamic cool-down

Sample Day 11
1:00:00
13mi
Tempo intervals

WU:
10:00 Easy Spinning - Build to RPE 6

MS:
5 Sets
6 minutes @ RPE 8
2 minutes @ RPE 5
Goal cadence is 80-90 rpm.

COOL DOWN:
10:00 Easy Spinning - Return effort to RPE 5-6

Sample Day 12
0:45:00
1372m
1500 Yds

WU:
200 Kick (fins optional) - consistent kick from the hips
200 Pull (paddles optional) - strong catch/feel the water
MS:
3x100 FR RPE 6 RI 1:00
Focus on same time for each 100
4x50 Kick (fins optional) RPE 5 RI :15
REPEAT 2 Times
CD:
100 FR - RPE 5

Kim Welk

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.