Ironman 70.3 Beginner Finisher Plan

Average Weekly Training Hours 06:57
Training Load By Week
Average Weekly Training Hours 06:57
Training Load By Week

Ironman 70.3 Beginner Finisher Plan. Perfect for beginners looking to finish their first half ironman distance.

Sample Day 150
3:00:00
3 hours

Zone 2 Ride

Sample Day 163
0:30:00
Last Brick

20 minute zone 2 ride
10 min run Zone 2
10 min bike Zone 3

5 min run Zone 3
5 min bike Zone 2

10 minute zone 1 ride

Sample Day 164
1:30:00
1 hr 30 min Zone 2 ride

Sample Day 165
0:35:00
1189m

Warm Up
200 freestyle
100 backstroke

Main Set:
400 yard freestyle bilateral breathing ZONE 2
2 min rest
400 yard freestyle ZONE 2

Cool Down
4 x 50 yard freestyle

Sample Day 166
0:30:00
30 min Zone 2 run

Sample Day 167
0:25:00
914m
1000 yards OWS or Pool Swim

Sample Day 168
0:20:00
Zone 1 Ride

Justin Roeder, USAT Level 1 Coach
|
Roeder Multisport: Running and Triathlon Coaching

USA Triathlon Certified Coach
Former USA Triathlon Elite ITU Athlete

I specialize in working with swimming, cycling, & running athletes looking to focus on biomechanics, heart rate, power based training, & annual training periodization.

All training training programs can be customized around athletes time and schedule. Communication between athlete and coach is suggested for best results!