Half-Ironman 70.3 Training Plan (Beginner, 20 Weeks, Reusable, Email Support)

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

This is a great 20-week plan designed for a beginner Athlete that is just starting the Ironman Lifestyle. It has a minimum of 4 hours and a maximum of 12 hours per week. Every 4th week is a recovery week. There are no prerequisites to this plan. If you're willing to put in the work, you'll meet or most likely surpass your goals. Stick to this plan and I guarantee you'll cross the finish line on race day! ________________________________________________________________________________________________ As a triathlete, who has struggled financially to keep up with costs of this sport, I had regularly purchased training plans through the training peaks website. As a coach, I wanted to offer the most comprehensive training plans available. With this plan, I have detailed the workouts with specific instructions, goals, and tips. I am also available via email to help with any questions that you may have along the way. I typically find that my athletes that ask the most questions also have the biggest gains. Seeking out the advice of the experts is one of the most important qualities of a successful athlete. ________________________________________________________________________________________________ For this plan, testing will be done on week 4 and week 12. Testing is an important part of training that will help you readjust heart rate and power zones to promote further improvement. Email me if you need any help with this. This plan uses Joe Friel Heart Rate zones and Andrew Coggen's Power Zones. Although I would recommend it, a power meter is not necessary. I've written the cycling workouts to include both heart rate zones and power zones. Both can be calculated, based on the testing in week 4, within Training Peaks under the settings/zones section within your personal profile. ________________________________________________________________________________________________ Throughout this training plan email me coachjacob@empowertri.com with questions. Check our website (www.empowertri.com) for more resources or to learn more about my coaching philosophy and training plans. ________________________________________________________________________________________________ ********BONUS********BONUS********BONUS********BONUS********BONUS********BONUS********BONUS*********** ________________________________________________________________________________________________ As an added BONUS, I am offering purchasers of this plan a free Swim Stroke Assessment. Simply email me your swim video .mp4 files and I’ll do a free assessment. It is especially important to master your Swim Technique early on so as not to adopt bad habits.

Sample Day 2
0:30:00
1372m
Tempo Swim w/ Drills

Warm-up
200-400 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
4 x 50 drill
Kick Set
2 x 50 Kick with fins
Main Set
3 x 200 Tempo swim with 20 sec rest between. Try to keep each set consistent.
1 x 200 Pull Set with buoy and hand paddles. Fully extent stroke to your thigh. With a quick recovery. Keep DPS low.
Kick Set
2 x 50 Kick with fins.
Warm Down
100 swim Easy Recovery
Total: 1500 yds

Sample Day 2
1:00:00
Technique 1Hr HR Z-2

Ride in Zone 2 for most of this workout. Practice riding in aero position during these long rides.
Warm Up:
10 Minutes in zone 1
3 x 30 sec. 100 rpm w/ 30 second recoveries
4 x 1 min. single leg drill (alternate legs each min.)
Main Set:
4 x 8 min. Zone 2 spin. Work on different cadences here to investigate a natural feeling cadence. If you have a power meter, see what cadence gives you the most efficiency.
Warm Down:
8 min. easy spin.

Sample Day 3
0:30:00
8 x 2 Minute Intervals

Warmup:
2 Minutes in HR Zone 1 or <55% FTP
1 Minute in HR Zone 2 or 56-75% FTP
2 Min increasing to HR Zone 3 or 76-90% FTP
Main Set:
8 x 2 Minute Intervals w/ 1 Minute recovery between each interval
Push the work intervals up to HR zone 3-4 or 84-99% FTP
Warm Down:
3 Minutes of easy peddling.

Sample Day 4
0:30:00
1372m
6 x 250 1500 Yds

Warm-up
250 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
5 x 50 drill
Main Sets
250 swim. 50 easy/75 hard/50 easy/75 hard
250 pull. Hypoxic set: swim this 3/5/7 x
25 yd hypoxic.
250 swim. 100 hard. 10 sec rest. 50 easy. 10 sec rest. 100 hard.
Warm Down
250 swim
Total: 1500 yds

Sample Day 4
0:30:00
1mi
Z-3 - 2 x 800s or 1/2 Mile Intervals

Warm up: 6 Minutes
6 minutes of easy running into faster, relaxed pace run ( do not exceed zone 3)
Main set:
2 x 800 in zone 3 with equal amounts of rest between each.
e.g. if you run an 800 in 4 minutes you should follow by 4 minutes of rest (walking/jogging).
The goal for these 800s is to keep them fairly consistent withing 5-10 seconds.
This will help with pacing and muscular endurance
Warm down:
1 x 800 jogging and walking
Follow with 10-15 minutes of static stretching.

Sample Day 5
1:00:00
1829m
Zone 2 Tempo Swim Base 1

Warm-up
200-400 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
4 x 50 drill
Kick Set
4 x 50 Kick with fins
Main Set
3 x 200 Tempo swim with 20 sec rest between. Try to keep each set consistent.
1 x 200 Pull Set with buoy and hand paddles. Fully extent stroke to your thigh. With a quick recovery. Keep DPS low.
Kick Set
4 x 50 Kick with fins.
Warm Down
300 swim Easy Recovery
Total: 2000 yds

Sample Day 5
0:30:00
S & E - 3

Warm up: Jog - 5 minutes followed by dynamic stretching (Elbow to knee lunges, Arm swings, Jumping Jacks) Glute Bridge (3 sets x 15 sec. holds) Main Set: One leg Squat no weights - 3 sets, 15 reps, Rest 10 secs. Side Steps - 3 reps, 5 steps each direction, Rest 10 secs. Cable Drive Back -2 sets, 15 reps, Rest 10 secs. Dumbbell Bench press - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Lat Pull Down - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Deep Swimmer's Press - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Bent over Row - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Core: Scissor Kicks - 3 sets, 15 reps Plank - 3 sets, 1-2 min Medicine Ball Twist - 3 sets, 15 reps Warm down: 5-10 minutes of static stretching

Jacob Brickman
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Empower Triathlon

At Empower Triathlon, we strive to empower athletes to reach fitness and race goals this season and exceed them the next. We believe that adult endurance sports are a lifestyle that can and should last a lifetime. Through sustainable gains, athletes can reach their goals through steady progression and exceed their goals through consistent training. There are no limits. There are no short cuts.