Phil's Novice IRONMAN 70.3 + Email Access to Coach. 32 Weeks (6-10:20 hrs/wk).

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week



An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 6 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 1500m with frequent rests, ride 90 mins and run 45 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.

A Recognized Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day -57
0:39:00
46TSS
Threshold Efforts Bike

Warm Up:
5 mins in Z2,
5 x (10 secs in Z4 + 50 secs in Z2).

Main Set:
4 x (5 mins in low Z4 + 60 sec recoveries in Z2).

Warm Down:
5 mins in Z2.

Sample Day -27
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM703-32

Sample Day -3
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM703-32

Sample Day -2
0:43:00
49.1TSS
Speed Workout Bike

Warm Up:
15 mins in Z2.

Main Set:
9 mins in low Z4 + 60 sec recoveries in Z1,
7 mins in low Z4 + 60 sec recoveries in Z1,
5 mins in low Z4.

Warm Down:
5 mins in Z2.

Sample Day -1
0:40:00
56.6TSS
Speed Workout Run

Warm Up: 
15 mins in Z2.

Main Set:
10 x (60 secs in Z4 + 60 sec recoveries in Z2)

Warm Down: 
5 mins in Z2.

Sample Day 0
0:45:00
2000m
Threshold Pool Swim

Warm Up:
All in Zone 2 with 10 secs rests:
200 FC, 100 KICK, 200 PULL, 100 FC Breathe every 3 strokes.

Main Set:
All with 30secs rests.
400 FC in low Zone 4,
300 PULL in low Zone 4,
200 in low Zone 4 as (FC/BACK/BREAST/FC),
100 KICK in low Zone 4.

Warm Down
400 in low Zone 2 as (FC/BACK/BREAST/FC),

Sample Day 29
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM703-32

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.