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 14 weeks before your goal race, this plan progresses through two 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.
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.
• 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).
200 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
4 x 500 FR steady (maintain same pace across all four - PADS on #4), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
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.
Warm up 5' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Hill repeats on moderate hill or 4-6% on treadmill:
4 x 60" up Z4 fast, jog down easy + 15" rest
4 x 30" up Z5 very fast, jog down easy + 15" rest
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
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
W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.
Z2. Include 3 x 8' Z3 mixed in throughout. These can be long, gradual hills, too...
Practice nutrition and hydration as if in a race.
Make a note of what you eat and drink during your ride.
Z1 build up to Z2 off the bike (within 5 minutes of finishing ride).
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2 w/ 6 x 1' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
Practice nutrition and hydration. Make a note of what you eat and drink during your run.