Novice IRONMAN 70.3. 16 Week. 9-10 hrs per week. Workout Builder Optimized. Re-usable

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week

For first time IRONMAN 70.3 athletes or those with limited training time. This plan will build your fitness and confidence, guiding you through to race-day with seven workouts per week.


This plan uses Workout Builder, giving you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc. 


"Thanks for guiding me towards my first Ironman 70.3 last weekend. 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?


• Your queries answered with email access to the coach!


• Drag & drop your workouts to match your personal availability.


• Re-apply your training plan as many times as you like. Includes training plan upgrades for life.


Is This Plan For You?


There are 7 workouts per week with 2 swims, 2 cycles, 2 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 later in the plan. You can train using heart rate, feel, power or pace. You should already be able to swim 1900m with frequent rests, ride 2h 15 and run 75 mins (not on the same day). You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of hardest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


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 all our plans


Sample Day 1
0:50:00
1900m
Endurance Pool Swim

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.  Full instructions are provided in the PDF attached to Day 1.

Warm Up:
All in Zone 2.
100FC, 50DRILL, 100FC, 50DRILL

MAIN SET:
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x50FC in Zone 3 +5secs rests.


Warm Down:
100FC, 50DRILL, 50PULL

Sample Day 1
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 2
0:56:00
61.8TSS
Cycle Speed, Six Of The Best

These workouts feature relatively short sharp efforts, with short rests. They will raise the ceiling of your power output, preparing you for the longer sub threshold sessions at weekends. These sessions are best done on an indoor trainer, but can be done outdoors too.

WARM UP:
15mins in Zone 2

MAIN SET:
6 x 3 mins in upper Zone 4 with 3 minute recoveries in Zone 1.

WARM DOWN:
5mins in Zone 1-2

Sample Day 3
0:38:00
52.9TSS
Speed Workout

These workouts involve a main set of short, high intensity efforts with relatively long rests.

Warm Up
15mins in Zone 2

MAIN SET:
18mins alternating (2mins in Zone 5, 60secs in Zone 1).

Warm Down
5 mins in Zone 1-2

Sample Day 4
0:50:00
1900m
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 four intervals like this:
1. FC
2. PULL
3. FC with optional fins

Warm Down:
200 Your choice in Zone 1-2

Sample Day 6
2:15:00
127.6TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2. At some point (once you're warmed up) do 3x12 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

Sample Day 6
0:10:00
13.4TSS
Easy Run Off The Bike

Easy/steady run 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.

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