Ironman 70.3 Training Plan (20 Weeks -Beginner)

Average Weekly Training Hours 09:51
Training Load By Week
Average Weekly Training Hours 09:51
Training Load By Week

Simple. Effective. Transformative. ------ In order to truely S.E.T yourself up for ultimate success in this challenging but very attainable endeavor you need a plan designed to get you there. Triathlon can be an incredibly complex and confusing sport to wrap your mind around. Blending swim, bike, and run sessions together can seem daunting and almost impossible. Our plans are designed to simplify the process, prescribe effective training sessions, and transform your fitness. If this sounds like what you are looking for continue reading on! ----- Designed for: The first time athlete to the experienced veteran. This proven plan has yielded outstanding results for all ages and levels. This plan is tailored for the athlete who wants to push themselves to a great 70.3 finish while also not giving up too much personal or family time. If you are ready for to tackle your next challenge then lets get started today! -------- Coaching Profile: http://crushingiron.com/25170-2/ -------- Plan begins: This plan begins 20 weeks out from your race. In order to complete week 1 you only need to be able to complete the following: Swim: 200 yards without stopping Bike: complete an easy 1:00 spin Run: easy for 30:00 -------- Plan includes: Email access to answer any questions you may have about the plan and an initial 30:00 phone call or Skype session to go over plan set up and in depth outline review as well as overcoming obstacles on your journey. **Call/Skype session is initiated by the athlete ------- Other tools: Coaching blog - www.crushingiron.com Coaching podcast - https://itunes.apple.com/ca/podcast/crushing-iron-triathlon-podcast/id1176278502?mt=2 ------- Questions: Please email me at c26coach@gmail.com with any questions regarding the plan outline, setting appropriate zones, terminology, methodology and/or personal coaching inquiries. You can also reach me on my cell at 615-878-7159.

Sample Day 1
0:30:00
Fast 25s (8x25s and 200) 2 x no band

Warm up with 200 done as 4x50 relaxed swimming on 10s rest
Then do 4x50 with odd ones 25build/25easy and even ones 50 steady all on 10s rest.
Then swim 100 nice and relaxed
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Main set is 2 times through this pattern 8x25 leaving on a send off so you are equal swim time with rest time--- swim all the 25s very fast. Then 200 as your feel (ok to use a pb here)
So the whole set is 2x(8x25, 200)
+++
Cool down

Sample Day 1
0:30:00
30 min run with strides

all easy. towards end throw in some :15 mile pace efforts

Sample Day 2
1:00:00
1hr AR Ride

1hr easy spin at AR. Pref early in the morning

Sample Day 3
0:45:00
45 Steady Run

A steady paced run that ends with 6x75 meter strides on 30s walking recovery What counts is getting in about 20-40 mins worth of training around the bottom of your steady zone. You might be tempted to push the pace , not today! Stay in the bottom of your steady zone and accept the pace that results. When I do this workout, I tend to warm up easy for 10 mins and build into my steady zone for 40 mins. I then have the option to keep it rolling or back it off and cool down for easy running.

Sample Day 4
1:00:00
Quality Work- Bikerghetti

10 min warm up. the "ons" are all out in TT position and the "offs" are in your harderst gear, standing, SLOW cadence!!!! Working on posture and full leg turnover. Youll be going up and down, hard and controlled. 30 on, 30 0ff, 30 on, 30 off 45 on, 45 off, 45 on, 45 off 60 on, 60 off, 60 on, 60 off 75 on, 75 off, 75 on, 75 off 90 on, 90 off, 90 on 90 off Then just go back down the ladder. Cool down steady.

Sample Day 6
1:00:00
Endurance

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.

Sample Day 7
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.