8 weeks to Ironman 70.3 for fit beginners
Tatjana IvanovaAll plans by this Coach
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Hello! This plan combines the best of coaching practice I collected from the best coaches around the world and from my own experience of coaching - it will get your as fit as you can be for your Half-Ironman!
Target athletes are fit beginners and first-timers who never raced Half-Ironman but have been training consistently for at least 3 months with min 5-6hr/week - so some general fitness is required - as well as the ability to swim at least 800m, run for an hour and ride for a couple of hours. This training will sharpen your form in a triathlon specific race.
In the 1st week you will find two programs: Run ABC drills and IronCore drills, to be used consistently.
Training zones are individual, but I would like to provide here some general guidance, based on max HR.
Max HR women = 205 - 1/2(age)
Max HR men = 220 - age
Z1 = <60% of Max HR
Z2 = 60-75% of Max HR
Z3 = 75-85% of Max HR
Z4 = 85-95% of Max HR
Please note, that Max HR for running which is the reference above is typically 10 bpm higher that for cycling, since more muscles are involved in running. So for your bike training zones, please subtract 10bpm from all values of running zones.
Abbreviations: Z=zone, P=pause, PB=pullbuoy, PD=paddles, B=band, HR=heart rate, bpm=beats per minute.
Please read all descriptions and sweat the seemingly small things - details matter!
For personal guidance and all questions, please contact me at email@example.com.
Have fun training!!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:26 hrs||1:30 hrs|
|2:22 hrs||1:45 hrs|
|0:37 hrs||0:20 hrs|
|3:43 hrs||2:45 hrs|
Day Off x1
|1:58 hrs||3:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:26 hrs||1:30 hrs|
||2:22 hrs||1:45 hrs|
||0:37 hrs||0:20 hrs|
||3:43 hrs||2:45 hrs|
||1:58 hrs||3:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor