"Let me express my thanks for guiding me through one of your plans for my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and ZERO pain in my muscles!!!" Giordano Mastrocinque, June 2016
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You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is on a Saturday. Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. To be successful with this plan you would ideally have at least six months of triathlon experience.
• Screenshot of the first 2 weeks (JPG)
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These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the instructions attached to Day 1 for the KEY to abbreviations. See paper clip icon above, for swim drill descriptions.
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests.
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
7mins in Zone 2,
3mins as (15secs in Zone 3, 45secs in Zone 2).
15, 12, 10, 8mins all in low Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish cycling, slip your running shoes on and run:
Run 2mins run in Zone 4, then jog for 13mins in Zone 2.
Take it steady, all in Zone 2. You should be able to breathe through your nose only, if you wanted to. If not, you're going too hard.
200FC in Zone 2 +20secs tread water, 200FC in Zone 2 +20secs tread water. 200FC in Zone 2 +20secs tread water, 200FC in Zone 2 +20secs tread water.
- 8x100FC in Zone 4, hard but controlled efforts. Beach or deep water starts. Imagine they are race-starts. With 15secs rests.
2x200FC in Zone 2 +10secs rests
Ride outside mainly in Zone 2