Designed for SENIOR triathletes (age 55+) the primary goal of this training plan is to prepare you for a successful IRONMAN 70.3 or other half IRONMAN distance race finish. There are two days off per week (Monday & Friday) and a recovery (easier) week every other week.
Designed by Exercise Physiologist, Coach and Masters athlete David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience (28 IRONMAN distance finishes with an 8:51 PR), success and passion coaching thousands of triathletes to achieve their excellence...beyond what they knew they could do.
Beginning 14 weeks before your target race, this plan progresses through two base periods and one build period (12 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 2x runs plus 1 BRICK run and 2x optional strength training. Long runs are on Thursday and long rides are on Sunday. Using the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hours biking and 2 hours running.
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 (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 about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Training for another race distance? We also have training plans for IRONMAN Triathlons, Sprint & Olympic Triathlons and 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).
Steady Z2. Keep upper body relaxed. Mix in 6x 45" Z4 pickups.
300 FR easy practice breathing both sides
4 x 500 steady (maintain same pace across all four), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
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. Practice nutrition and hydration.
Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.
W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.
Maintain a steady Z2 effort over the duration of the ride.
Include 6 x 90" standing mixed in.
Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.
Easy Z1 off the bike (within 5 minutes of finishing ride) and build up to Z2.
Z2 on a hilly course - up any hills in Z3.