Phil's Novice IRONMAN 70.3 + Email Access to Coach. 16 Weeks (7:30-10 hrs/wk).

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 9 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 1900m with frequent rests, ride 2hrs 15 mins and run 75 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 1
Threshold Pool Swim

These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer.

Warm Up:
200 in Zone 2 as (100FC/100BACK).

Main Set:
3 x 500FC in Zone 3 to 4 with 60secs rests. 

Alternate each of the three intervals like this:
1. FC
3. FC with optional fins

Warm Down:
200 Your choice in Zone 1-2

Sample Day 1
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 2
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 12 minute efforts at upper Z3 to low Z4 with 3-minute recoveries in Z2.

Sample Day 2
Easy Run Off The Bike

Easy/steady run in Z2.

Sample Day 3
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 18
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 20
Speed Workout Run

Warm Up: 
15 mins in Z2.

Main Set:
10 x (60 secs in Zone 4 + 60 secs in Z2).

Warm Down: 
5 mins in Z2.

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.