Novice IRONMAN 70.3, 20-Week Plan - 6.5-11.5 hrs per week
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Novice IRONMAN 70.3, 20-Week Plan - 6.5-11.5 hrs per week
Author
Sara Crawford, Nitro Triathlon Coaching LLC
All plans by this CoachLength
20 Weeks
Typical Week
1 Day Off, 4 Run, 2 Swim, 1 Strength, 2 Bike
Longest Workout
1:30 hrs swim
3:30 hrs bike
2:30 hrs run
Plan Specs
triathlon half ironman beginner
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Summary
2 Swim, 2 Bike, 3 Run and 2 Strength workouts per week.
Schedule:
Mondays - off
Tuesdays - tempo or hill run
Wednesdays - swim and strength
Thursdays - brick (bike and run)
Fridays - swim and strength
Saturdays - long run
Sundays - long bike
Periodization is 2:1 build:recovery. Intensity listed by Zone 1-5.
First week volume = 1.5 hrs swim, 2 hrs bike, 2 hrs run, 1 hr strength
Peak swimming week is 3 hrs (longest swim 1.5 hrs)
Peak biking week is 5 hrs (longest bike 3.5 hrs)
Peak running week is 3.5 hrs (longest run 2.5 hrs)
Stats
Sample Day 1
15 min Zone 1. 15 min Zone 3. 15 min Zone 1.
Sample Day 2
Concentrate on core and flexibility
Sample Day 2
10 min warmup, 10 min drills, 4x200 (15 sec rest), 10 min cool down
Sample Day 3
Zone 1-2.
Sample Day 3
Easy run following bike. Zone 1
Sample Day 4
Concentrate on core and flexibility
Sample Day 4
10 min warmup, 10 min drill, 7x100 (15 sec rest), 10 min cool down