NOVICE IRONMAN 70.3 (Half Ironman). 8 to 11 hours per week. 20 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

Designed for novice IRONMAN 70.3 triathletes, this plan will gradually build your speed, endurance and confidence for 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

WHAT'S INCLUDED?

• 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

IS THIS PLAN FOR YOU?

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. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

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

NEED A DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:50:00
Run Speed Workout

These sessions will help to increase your leg speed, before we move onto longer threshold efforts later in this plan.

WARM UP: 
10mins easy jog in Zone 2.
5mins as (10secs at 5km race pace, 50secs easy in Zone 1 to 2).

MAIN SET:
4x1000m. 
Aim for 3k to 5k race pace + 400m jog recoveries.

WARM DOWN:
5-10mins easy jog in Zone 1 to 2

Sample Day 2
0:40:00
1600m
Pool Swim, Speed

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Check out the "How To Use Your Training Plan" PDF attached to Day One, for the key to any abbreviations used. 

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
2x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
3x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
6x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 2
0:45:00
Strength & Conditioning Workout

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 3
0:51:00
Cycle Speed Session

These sessions are ideally done on an indoor bike trainer.

They will gradually increase your Functional Threshold Power, which is a key determinant of Half Ironman performance. We'll start with shorter, sharper efforts with good recoveries, before moving onto longer efforts later in this training plan. 

Warm Up:
15mins in Zone 2.

Main Set:
5x5mins in upper Zone 4 +90secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 4
0:50:00
2000m
Aerobic Endurance Pool Swim

These sessions will build up over time and are designed to help you swim 1900m with ease on race day. They also include technique drills, to help you focus on your stroke.


Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

MAIN SET:
150FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
150FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.

Warm Down:
All in Zone 2:
6x50 as (25DOG, 25FC) +5secs rests,
100 alternating FC and BACK.

Sample Day 6
2:20:00
Aerobic Endurance Ride

These workouts will build your endurance so that you can do a half Ironman ride with energy to spare for a good run.

Ride mostly in Zone 2 today, at a steady, conversational pace. You can go into Zone 3 up any hills.

Sample Day 7
1:10:00
Aerobic Endurance Run

Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours in training without feeling excessively tired afterwards.

Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.

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.