"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.
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.
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Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
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.
All in Zone 2.
100FC, 50DRILL, 100FC, 50DRILL
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x50FC in Zone 3 +5secs rests.
100FC, 50DRILL, 50PULL
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.
15mins in Zone 2
6 x 3 mins in upper Zone 4 with 3 minute recoveries in Zone 1.
5mins in Zone 1-2
These workouts involve a main set of short, high intensity efforts with relatively long rests.
15mins in Zone 2
18mins alternating (2mins in Zone 5, 60secs in Zone 1).
5 mins in Zone 1-2
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.
200 in Zone 2 as (100FC/100BACK).
3 x 500FC in Zone 3 to 4 with 60secs rests.
Alternate each of the four intervals like this:
3. FC with optional fins
200 Your choice in Zone 1-2
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.
Easy/steady run in Zone 2.