IRONMAN 70.3 training plan (Beginner, 16 weeks, Sunday race, starts any week + reusable)

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

This 16 week plan will help any beginner triathlete make the step up from Olympic distance racing to half ironman distance.

Training plan outline The plan is broken into 8 weeks of base training, 6 weeks of build and a 2 week taper (including a 3 week progression and 1 week recovery cycle)

Typical training week On avg the plan works off a basis of 2 swim sessions, 3 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 10 hours a week

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in

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Sample Day 2
0:50:00
1600m
73.881706691358TSS
Swim session - tech/drills + CSS assessment

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - single arm (Left)
4 - 6 - single arm (Right)
7 - 9 - fist
10 - 12 - Easy, Mod & Hard free style (

Main [600m, 1400m Total]
6 * 100 (done as hard - note avg time from start of 100 to touch wall - take 20 sec recovery imbetween) - overall avg will be your css benchmark

Cool down [200m, 1600m total]
200 m back stroke easy

Total session distance = 1600

Sample Day 2
0:38:30
4.35mi
VO2 Max w/ 3 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

Sample Day 3
1:00:00
18.64mi
Turbo - endurance focus

Endurance set - we will use these in the beginning to build the "foundation of the house" aka underlying stamina ... these sessions should always be kept in z1-z2 range

Sample Day 4
0:50:00
1700m
73.881706691358TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 4
0:37:20
4.35mi
Tempo run

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Sample Day 6
0:50:00
6.21mi
Run test

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!


10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 7
0:06:00
0.62mi
Post spin brick

1st km do not worry about pace/HR - focus completely on good form - engage your core - slight lean forward and ensuring your stride is landing on the ball of your foot

Steven Moody IRONMANU, Training Peaks and Triathlon Ireland L2 certified
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SMart endurance solutions

Whilst maintaining a successful corporate career, Steven amassed over 15 years experience in endurance sports racing, including 6 full IM full finishes to date and a 70.3 World championship qualification.

Since moving more into full time coaching, including TP level 2, Iroman U and Triathlon Ireland Level 1 coach certifications, Steven specialises in helping time crunched athletes realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback