IRONMAN 70.3 Training Plan (Novice to Intermediate, 14 Weeks), Exportable Workout Files

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:15

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 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hours 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: 500 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 RacesĀ (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).

Sample Day 1
0:55:00
Swim

Warm Up:
300 Easy Z1 FR - practice breathing both sides, r15s

Main Set:
5x400 FR Z2 - maintain the same pace across all four (or slightly faster each one), r45s

Cool Down:
200 easy effort non-FR

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

Sample Day 1
1:00:00
60TSS
Bike

Z2 on a hilly course - up any hills in Z3.

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
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 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
0:40:00
33.3TSS
Steady Run

Z2. Keep it steady and comfortable. Focus on relaxing upper body

Sample Day 5
2:00:00
93.3TSS
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.

100' Z2. Include 6x 90" (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.

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