IRONMAN 70.3 Training Plan (Novice to Intermediate, 10 Weeks), Exportable Workout Files

Average Weekly Training Hours 10:26
Training Load By Week
Average Weekly Training Hours 10:26
Training Load By Week

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 10 weeks before your goal race, this plan progresses through one base period 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: 750 meters or yards continuously
• Bike: 2 hours
• Run: 90 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.

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

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.

david glover coaching certifications

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

Sample Day 2
1:00:00
Swim

Warm Up:
200 Easy Z1 FR - practice breathing both sides, r10s
Warm Up: 200
Easy Z1 FR - practice sighting by popping head up every 3-5 strokes as you're breathing, r10s

Main Set:
5x 400 FR Z2 to Z3 - first 400 is easy then each 400 gets slightly faster by 5-10 seconds over previous one - don't start out too fast!, r30s
4x 50 FR Z5 very fast!, r30s

Cool Down: Choice - easy

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

Sample Day 2
1:00:00
60TSS
Bike

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

Include 4x 1' Z4 fast mixed in.

Sample Day 3
0:50:00
38.3TSS
Run with Pickups

Warm Up:
5' Z1 Include 4 x 10-15" (seconds) strides in the warm up. Strides are quick accelerations (but not all out) to fire fast twitch muscle fibers

Mostly Z2 effort. Include 6x 60" Z4 efforts mixed in

Sample Day 4
0:45:00
Swim Test

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

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

Sample Day 4
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 5
1:00:00
Swim

Warm Up:
200 FR Z1 easy, r10s
2x 100 Side Kicking drill, r10s

Main Set:
100 FR Z2 with paddles, r10s
200 FR Z2, r10s
300 FR Z2 with pull boy, r10s
400 FR Z2, r15s
400 FR Z3, r20s
300 FR Z3 with pull buoy, r20s
200 FR Z3, r20s
100 FR Z3 with paddles, r20s

Cool Down: 200 Z1 non-FR

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

Sample Day 5
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.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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