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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 Coach
4.75 (4)

Length

20 Weeks

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Plan Description

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)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:40 hrs 2:30 hrs
Swimx2
2:16 hrs 1:30 hrs
Bikex2
3:23 hrs 3:30 hrs
Day Offx1
—— ——
Strengthx1
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:40 hrs 2:30 hrs
Swim
2:16 hrs 1:30 hrs
Bike
3:23 hrs 3:30 hrs
Day Off
—— ——
Strength
0:45 hrs 1:00 hrs

Training Load By Week


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.