Minimalist IRONMAN 70.3 Training Plan (10 Weeks, Max 10.5 Hours/Week), Email Support + Reusable

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
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 10 weeks before your goal race, this plan progresses through one base period 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: 750 meters or yards continuously
• Bike: 2 hours
• Run: 75 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.

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.

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 1
1:00:00
Swim

W/U:
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s

Main Set:
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s

C/D: 300 easy CHOICE

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

Sample Day 5
2:20:00
Long Ride

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

Z2. Include 3 x 12' Z3 (with 4 x 1' standing mixed in each interval).


Practice nutrition and hydration as if in a race.

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

Sample Day 5
0:40:00
BRICK

Z2 off the bike (within 5 minutes of finishing ride) and build up to Z3.

Sample Day 6
1:25:00
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 with 3 x 6' 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.

Sample Day 9
1:00:00
Bike

Z2 w/ 4 x 2' Z4 - fast, hard efforts standing the first 1 min then seated. 90" easy spinning in between.

Sample Day 13
1:35:00
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 with 4 x 2' 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.

Sample Day 15
1:00:00
Swim Pacing

W/U:
200 easy CHOICE
4 x 25 Double Entry Drill, r10s
4 x 50 FR (Fast, EZ), r15s

Main Set:
1 x 1000 FR steady, r60s
4 x 25 Double Entry Drill, r10s
1 x 100 easy CHOICE, r30s
1 x 1000 FR faster than the first 1k

C/D: 200 easy CHOICE

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

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.