NOVICE IRONMAN 70.3 (Half Ironman). 7 to 9 hours per week. 4 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 06:37
Training Load By Week
Average Weekly Training Hours 06:37
Training Load By Week

Designed for novice IRONMAN 70.3 triathletes, this plan will gradually build your speed, endurance and confidence in the final week before your target event.

"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


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


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)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Pool Swim: Technique

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.

Warm Up 
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. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.

Sample Day 1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 2
Bike Threshold Efforts

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. 

Warm Up:
7mins in Zone 2,
3mins as (15secs in Zone 3, 45secs in Zone 2).

Main Set:
15, 12, 10, 8mins all in low Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 2
Run Off The Bike, Fast at First

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.

Sample Day 3
Zone 2 Aerobic Endurance Run

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.

Sample Day 5
Open Water Swim 01

Warm Up:
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.

Warm Down:
2x200FC in Zone 2 +10secs rests

Sample Day 6
Aerobic Endurance Bike Workout

Ride outside mainly in Zone 2

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.