Phil's Novice IRONMAN 70.3 + Email Access to Coach. 20 Weeks (7:15-10 hrs/wk).

Average Weekly Training Hours 07:45
Training Load By Week
Average Weekly Training Hours 07:45
Training Load By Week



An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 8 to 10 hours training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thanks for guiding me towards 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.

More Testimonials >


Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included. To commence this plan you should already be able to swim 1800m with frequent rests, ride 2hrs 15 mins and run 70 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday. Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 3
0:50:00
1800m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run. 

Warm Up:
All in Zone 2:
100 FC, 50 KICK, 100 PULL, 50 BACK/BREAST

Main Set:
3 x 150 FC in Zone 2 +10 secs rests,
50 KICK in Zone 4 +10 secs rest,
3 x 150 FC in Zone 2 +10 secs rests,
50 KICK in Zone 4 +10 secs rest,
2 x 150 FC in Zone 2 +10 secs rest.

Warm Down:
200 your choice in Zone 1-2.

Sample Day 3
0:45:00
Strength & Conditioning Workout

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

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 4
0:10:00
12.8TSS
Easy Run Off The Bike

Easy/steady run in Z2.

Sample Day 4
2:15:00
123.1TSS
Endurance Ride With Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
Ride mainly in Z2. At some point (once you're warmed up) do 3 x (10 minute efforts at upper Z3 to low Z4 + 3 min recoveries in Z2).

Sample Day 5
1:10:00
93.7TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 13
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Nov-IM703-20

Sample Day 20
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Nov-IM703-20

Phil Mosley
|
My Pro Coach

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

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.