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 Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:04
Training Load By Week
Average Weekly Training Hours: 09:04
Average Weekly Breakdown

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

Back to Plan Details

Sample Day 1

0:45:00
Tempo Run

15 min Zone 1.  15 min Zone 3.  15 min Zone 1.

Sample Day 2

0:30:00

Concentrate on core and flexibility

Sample Day 2

0:45:00
Endurance Swim

10 min warmup, 10 min drills, 4x200 (15 sec rest), 10 min cool down

Sample Day 3

0:45:00
Brick Bike

Zone 1-2.

Sample Day 3

0:15:00
Brick Run

Easy run following bike.  Zone 1

Sample Day 4

0:30:00

Concentrate on core and flexibility

Sample Day 4

0:45:00
Interval Swim

10 min warmup, 10 min drill, 7x100 (15 sec rest), 10 min cool down

Novice IRONMAN 70.3, 20-Week Plan - 6.5-11.5 hrs per week

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