Minimalist IRONMAN 70.3 Training Plan (18 Weeks, Max 10.5 Hours/Week, Reusable)

Average Weekly Training Hours 07:39
Training Load By Week
Average Weekly Training Hours 07:39
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks krista schultz ironman

When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.

Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) 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 (10.5 hours max per week) prior to peaking and tapering. Each week typically contains 2x swims, 2x bikes and 2x 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. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for the bike workouts as well.

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

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 or can be set to end on Sunday of race weekend.
• 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
0:49:59
Swim

W/U:
100 easy CHOICE
2 x 100 Float Kick Drill, r10s

Main Set:

1 x 300 FR steady, r15s
1 x 300 FR steady w/ PADS, r15s
3 x 200 FR start Steady and build to Z3, r20s
5 x 100 FR (25 Very Fast / 75 Steady), r15s

C/D: 200 easy CHOICE

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

Sample Day 3
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4
0:40:00
Run Hill Repeats

Warm up 5' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 with hill repeats moderate hill or 4-6% on treadmill:
6 x 60" up Z4 fast, jog down easy + 15" rest

Sample Day 5
0:40:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 6
1:40:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Mostly Z2. Ride up any hills in Z3 (alternate standing / sitting every 1').

Practice nutrition and hydration as if in a race.

Make a note of what you eat and drink during your ride.

Sample Day 7
1:00:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:49:59
Swim

W/U:
100 easy CHOICE
2 x 100 Side Kicking Drill, r10s

Main Set:
1 x 400 FR Steady, r15s

4 x 200 FR Steady (PADS on #1, #3), r20s

6 x 100 FR (25 Very FAST/ 75 EZ), r15s

C/D: 300 FR easy - practice breathing both sides

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

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.