NOVICE IRONMAN 70.3 (Half Ironman). 8 to 11 hours per week. 16 Week. Re-usable.

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
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. 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
0:51:00
Speed Endurance Run

These sessions will help you maintain a fast pace for gradually longer durations.

Warm Up:
15mins in Zone 2.

MAIN SET:
3x8mins in low Zone 4 +60secs rests.

Warm Down: 
10mins jog in Zone 2

Sample Day 2
0:45:00
1700m
Pool Swim: Speed Endurance

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:
200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest.
300 alternating (25FC with FISTS/75FC).


MAIN SET
8x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL of choice, 50 FC).

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
1:03:00
Speed Endurance Bike

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.

Warm Up: 
15mins in Zone 2.

Main Set:
12,11,10,9 minutes all in Upper Zone 3 to low Zone 4 +60secs recovery spins in Zone 1.

Warm Down:
5mins in Zone 2.

Sample Day 4
1:00:00
2200m
Pool Swim, Aerobic Endurance

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:
100FC in Zone 2 +15secs rest, 
4x75 as (25DRILL*/50FC easy) +10secs rests, 100PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
3x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

3x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
300 easy mixed strokes in Zone 2

Sample Day 6
2:40:00
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
1:30:00
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. You should be able to hold conversation at this pace.

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

Phil Mosley
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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.

Feel free to email any questions you may have: info@myprocoach.net