IRONMAN 70.3 Training Plan (Novice to Intermediate, 18 Weeks), Exportable Workout Files

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Commit. Train. Perspire. Overcome. Achieve.


Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for a SUCCESSFUL race day finish.

enduranceworks david glover ironmanDesigned by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.

Starting 18 weeks before your goal race, this plan progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.

The structured workouts in this plan allow you to export workout files from TrainingPeaks to most indoor training applications and many Garmin devices. Swim workouts are based on % of lactate threshold pace while bike and run workouts are based on % of lactate threshold heart rate (LTHR). Although not required, we recommend using a heart rate monitor in conjunction with perceived effort.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 400 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes (run or run/walk)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

coaching certifications

Please note:
• This training plan starts any Monday and can be set to end on race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:46
Training Load By Week
Average Weekly Training Hours: 09:46
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

0:45:00
Swim

Warm Up:
100 Easy Z1 choice, r10s
2x 100 Side Kicking drill, r10s

Main Set:
2x 300 FR steady Z2, r30s
3x 200 FR start easy then build up to Z3, r30s
5x 100 FR (25 Z4 Fast / 75 Z2 steady), r10s

Cool Down: 200 Choice - easy effort

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 1

1:00:00
31TSS
Bike with Drills

Warm Up:
10' Z1 small chainring in front, cadence 90+ rpm

Main Set:
30' Z2 with:

8 x 30" high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

3 x 60" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Cool Down:
5' Z1 small chainring in front, cadence 90+ rpm


View video of drills here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 2

0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 3

1:00:00
40TSS
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 4

0:45:00
Swim Test

Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.

View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/

Sample Day 4

0:30:00
25TSS
Steady Run

Z2. Nothing fancy. Keep it steady and comfortable.

Sample Day 5

1:30:00
68.3TSS
Long Ride

Warm Up:
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.

70' Z2 steady ride. Include 6 x 60" (seconds) Z3 standing mixed in.

10' Z1 at 90+ rpm

Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.

IRONMAN 70.3 Training Plan (Novice to Intermediate, 18 Weeks), Exportable Workout Files

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