Phil's Novice IRONMAN 70.3 + Email Access to Coach. 40 Weeks (5-10:20 hrs/wk)

Average Weekly Training Hours 07:11
Training Load By Week
Average Weekly Training Hours 07:11
Training Load By Week

An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 5 to 10:20 hours training per week!

Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

More Testimonials >

Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included later in the plan. To commence this plan you should already be able to swim 1400m with frequent rests, ride 60 mins and run 35 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday. Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 1
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
4 x 50 FC in Z2 + 20 secs rest.
2 x (25 FC in Z4 + 25FC in Z2) + 20 secs rest.

Main Set:
1 x 400 FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200 FC maximal effort time trial, record time.

Warm Down:
100m Choice

Sample Day 2
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2. 
5 x (15 secs in Z4 + 45 secs easy in Z2)

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 4
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 5
Pool Swim, Speed

These swims will build your speed for race day. The feature hard efforts with frequent rests. 

Warm up:
4 x 75 FC in Zone 2 + 20 secs rests.

Main Set:
2 x 200 FC in Zone 4 + 40 secs rests,
4 x 100 PULL in Zone 4 + 30 secs rests.

Warm Down:
4 x 75 in Zone 2 as (50 FC, 25 BACK) + 20 secs rests

Sample Day 5
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB

Sample Day 6
Aerobic Endurance Ride

Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.

Sample Day 7
Aerobic Endurance Run

A nice steady run, mainly in Z2. You should be able to chat at this pace.

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.