8 weeks to Ironman 70.3 for fit beginners

Average Weekly Training Hours 11:08
Training Load By Week
Average Weekly Training Hours 11:08
Training Load By Week

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 coachtatjana@gmail.com. Have fun training!! Tatjana

Sample Day 1
1:00:00
2000m
55.7TSS
10x100

Warm-up: 300m free, 100 back, 100 breaststr.
Sprints: 12x25m (each 3rd - fast). P 10sec.
Main-set:
10x100m, consistent effort, start on 2:30-3min, depending on ability, rest 20-30sec.
Cool-down: 250m mixed styles

Sample Day 2
1:00:00
60TSS
Tuesday Track run: 15x(30/30)

Warm-up: 20min Z2 plus 5min run ABC and 3 short accelerations over 60m to max speed.
Main set: 15x(30sec fast - 30sec easy) - non-stop!
Cool-down: 15min-20min Z2 jog. Please include 5min barefoot if possible.

Sample Day 2
0:20:00
15TSS
IronDrills Core

Please see attached program. Start with holding each drill 30-45sec (or longer, as long as you can keep perfect form). Over time, increase the time and move to the next level of complexity of the drill.

Sample Day 3
1:45:00
93.3TSS
90min accelerated ride

30min easy in Z1 with cadence 80-90
30min in Z2 with cadence 70-80
30min in Z3 with cadence 60-70.
Please change gears accordingly and record your HR and average speed and power output (if available). Finish with 15min easy spinning with high cadence.

Sample Day 4
1:10:00
60TSS
Base endurance run (10min acceleration)

60min in Z2 + 10min in Z3 - fully controlled, faster, but no sprinting - this is to finish strong!

Sample Day 5
1:15:00
65TSS
40x50m

Simple plan:
Warm-up 500m: 300m free, 200m non-free
Main set: 4x10x50: 1st and 3rd PB/Band start on 60sec, 2nd and 4th PB/PD/Band on 55sec. 90 sec pause between sets.
Cool-down = Warm-up. Total 3KM.

Sample Day 5
0:20:00
15TSS
IronDrills Core

Please see attached program. Start with holding each drill 30-45sec (or longer, as long as you can keep perfect form). Over time, increase the time and move to the next level of complexity of the drill.

Tatjana Ivanova
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Coach Tatjana

Tatjana has coached endurance athletes for over 10 years. She is certified Ironman, TriSutto (Brett Sutton), Elite DTU and TP level 2 coach. All her athletes - from rookies to 70.3 World Championship qualifiers over-achieved their personal goals and there was not a single DNF!
Профессиональный тренер по триатлону, стаж более 10 лет, сертифицирована IRONMAN, немецкой федерацией триатлонa (DTU), академией Бретта Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов .