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Couch to Ironman 70.3 in 24 Weeks

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Couch to Ironman 70.3 in 24 Weeks

Author

Wendy Mader

All plans by this Coach

Length

24 Weeks

Plan Description

Plan Preview Video with Coach Wendy: https://youtu.be/IqanT9saglo

In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-14 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power or pace. Generally most beginners train with RPE.

This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race.

I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program with suggestions on key workouts to focus on distance.

At the end of 8 weeks, you should be comfortable running a 5k/10k event.
At the end of 16 weeks, you should be comfortable finishing an Olympic Distance Triathlon.
At the end of 20 weeks, a schedule half marathon.
At the end of 24 weeks, you should be comfortable finishing a Half Ironman Distance Triathlon.

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:07:00 02:15:00
Bike x2
03:06:00 03:20:00
Swim x2
00:10:00 00:45:00
Day Off x1
—— ——
Strength x1
00:40:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
02:07:00 02:15:00
Bike
03:06:00 03:20:00
Swim
00:10:00 00:45:00
Day Off
—— ——
Strength
00:40:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

t2coaching.com

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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