Beginner 70.3 16 week plan includes email access to Coach, 6-10 hrs per week, reusable, HR based

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

Beginner 70.3 16 week plan

I'm thrilled to start my Ironman journey with you. My training partner fell in love with your plan and will be buying one too

Claudia C, Training plan user 2018


Plan outline
Base = 8 weeks
Build = 6 weeks
Taper = 2 week
3 week progression:1 week recovery cycle

Typical week
2 swim, 3 run and 3 bike sessions per typical week
Training load = 6-10 hours per week
This 16 week plan will help any beginner triathlete make the step up from Olympic distance racing to half ironman distance.

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

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace

Have a question? Click here to ask me directly and I will respond within a few hours
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Plans available by duration, average hours, ability level and event specific.



Sample Day 2
0:41:15
4.66mi
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 2
0:50:00
1600m
73.88TSS
Swim session - tech/drills + Critical Swim Speed (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 (critical swim speed (CSS) benchmark

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

Total session distance = 1600

Sample Day 3
0:55:00
34.2TSS
Turbo set - threshold work

Turbo set
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins cool down -

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 4
0:50:00
1700m
73.88TSS
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 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
1:40:00
24.85mi
Long bike endurance focus

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Steven Moody Triathlon Ireland Coach of the year 2017
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SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including world champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

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