Help Careers Log Out
Browse More Plans

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
4.4 (5)

Length

20 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

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
Run x4
2:40 hrs 2:30 hrs
Swim x2
2:16 hrs 1:30 hrs
Bike x2
3:23 hrs 3:30 hrs
Day Off x1
—— ——
Strength x1
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.

View all Training Plans by this Coach
$29.99 - Buy Now