Basic/Intermediate Ironman 70.3 Training 5 Week Starter Plan

Average Weekly Training Hours 01:09
Training Load By Week
Average Weekly Training Hours 01:09
Training Load By Week

This plan is for the athlete who is looking to complete and Ironman 70.3 event. The first 5 weeks provides some aerobic conditioning, set up training zones and provides a great way for basic to intermediate athletes to start back training. This program is perfect for the following athletes: 1) Beginner/Intermediate athletes 2) Get back into shape intermediate athletes 3) Multi-sport athlete looking prepare for ironman 70.3 At the conclusion of plan athletes will come away with the following: 1) Custom training zones for all 3 sports 2) Aerobic extensive foundation work on the run and bike 3) Development of basic swim program 4) Cardiovascular and endurance improvemen What athletes will need: 1) Open to new ideas and training 2) Multi sport training computer 3) Heart rate or power meter. 4) Computer in order to view Training Peaks and upload ride information 5) Training time 4-6 hours to start off and 6-8 as we progress. Plan Benefits: 1) 5 week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-term coaching reviews and feedback 4) End of plan or block coaching call (10-20 minutes phone call) 5) Mid-point review upon request. Send us a email request and we will review your training 6) Swim, bike and run workouts designed to focus on 70.3 distance 7) Discounted additional coaching consults as needed along the way.

Sample Day 2
0:50:00
51.7TSS
Run Test

Warm up:
-10-20 min jog walk
- dynamic stretching

** https://www.youtube.com/watch?v=WxKq8548p94

Main Set:
- You will perform a 20 minute run test tracking: time, distance, AVG pace and AVG HR.
- Run, walk or jog this effort the best you can at your current fitness level.

Cool Down:
- Walk until HR recovers and stretch

** Review video for ideas on mobility. The videos are a little quirky but very useful

https://www.youtube.com/watch?v=fkPLnVU1KOo&t=5s

Sample Day 3
2200m
Swim Testing

Warm up:
- 400/500 yds free
* 100M easy
* 100M 10 seconds quicker
* 100M fastest effort
* 100-200M easy
(Take short breaks between 100m)

Main Set:
- 2 x 300/400 m with full recovery between intervals. Rest on wall 1-5 minutes until fully recovered.

- 3/4 x 100m with full recovery between intervals

Cool down:
- 200-400m easy working on breathing to both sides.

Sample Day 5
1:00:00
60TSS
Bike Test

Warm up:
-20/30 minutes nice progressive warm up

Main Set: 1 x 20 minutes
- Nice hard 20 minute effort. Do not start out too quickly progress the intensity and the final 5/10 minutes all out.

Cool Down:
- ride easy for 20-30 minutes

Sample Day 9
1:30:00
53.3TSS
Aerobic Builder

Warm up:
- 10/15 minutes build HR to Zone 2 add in 3-4 x 1 minute fast pedaling efforts to wake up your legs

MS1:
- Endurance Pace
- RPE 5 out of 10
- Zone 2 HR/PWR
- Cadence: 5 minutes cadence 70-75 rpm, 5 minutes cadence 80-85 rpm and finish with 90 plus if possible. Rotate this 2x for 30 minutes keeping endurance effort

MS2:
- Tempo Pace
- RPE 6/7 out of 10
- Zone 3 HR/PWR 80-85% of threshold
- Cadence you select

Cool Down:
- Zone 1-2 recovery in small ring

Sample Day 10
1370m
Swim Endurance

Warm up:
- 100 Free
- 100 focus on bilateral breathling. 3 stroke count breathing
- 100 swim free making a fist teaching you to use your forearm to pull.
- 100 free

Main Set:
** 250 x 3 rounds use this pacing strategy:
• 50 Easy, 50 Steady, 50 Mod-hard, 50 Fast, 50 Steady

** Repeat this 3 times with :30 seconds rest on the wall.

Cool Down:
- 300m slow working on stroke count consistency. Keep the stroke count consistent for each 25/50 m and work on bilateral breathing.

- 100 free easy

Sample Day 11
1:00:00
41.1TSS
Aerobic Run Builder (30)

Warm up:
-10-20 min jog walk
- dynamic stretching

** https://www.youtube.com/watch?v=WxKq8548p94


Main Set:
- 30 minutes at Aerobic Pace
* RPE 4/10
* Zone 2 Pace/HR
* At this point in program run/walk 30 minutes. As you progress we will build up your ability to run longer without walking. If you can run 30 minutes unbroken GREAT! Stick to pace and duration

Cool Down:
- Jog/walk for 10-15 minutes until HR/breathing recoverys
- stretch

Mobility:
https://www.youtube.com/watch?v=fkPLnVU1KOo&t=5s

Sample Day 13
1:30:00
53.3TSS
Aerobic Builder

Warm up:
- 10/15 minutes build HR to Zone 2 add in 3-4 x 1 minute fast pedaling efforts to wake up your legs

MS1:
- Endurance Pace
- RPE 5 out of 10
- Zone 2 HR/PWR
- Cadence: 5 minutes cadence 70-75 rpm, 5 minutes cadence 80-85 rpm and finish with 90 plus if possible. Rotate this 2x for 30 minutes keeping endurance effort

MS2:
- Tempo Pace
- RPE 6/7 out of 10
- Zone 3 HR/PWR 80-85% of threshold
- Cadence you select

Cool Down:
- Zone 1-2 recovery in small ring

Aeropro Coaching
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.