TTE - 24 Week Beg-Novice Ironman 70.3

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

This 24 week plan very progressive in nature and is based around consistent training over a 6 month period. The plan starts in week 1 with 6.25 hours of training and the increases in volume and load are VERY gradual over the 24 weeks.

If you purchase this plan you can email dave@traintoendure.com for:
* An Intensity Guide Index
* A Guides toward race day fueling
* A Guide toward race day pacing
* Reduced pricing on athlete consultation
* A Guide toward adjusting for lower priority races

All shorter, mid week cycling sessions are scripted in detail and done on the indoor trainer for time efficiency.

The plan is designed with optional easy OR off days and is also flexible enough that you can move sessions as they fit in your schedule better

Week 12 into week 13 is scheduled as a VERY EASY unloading week to prepare for the final phase of the plan. IF the schedule works week 12 could also be a good chance to do a race

Sample Day 1
0:30:00
1372m
Base Steady

WU = 300 ez swim, 300 w/ skill focus, 4 x 25 build

Main Set: continuous @ 10sec rest
2 x (100,75,50,25 moderate effort)

WD = 6 x50 drill/ form ez

Sample Day 2
0:30:00
Indoor

Easy effort ... building to cadence of 90+ rpms

Sample Day 2
0:15:00
EZ Transition

Relaxed - L1 ... hold back ... finish with 4 x 10sec strides # full recovery

Sample Day 3
0:30:00
1372m
Base Strength

WU = 200 swim, 200 w/skill focus, 4 x 25 build to fast

Main:
6x50 strong @ 10sec
200 EZ
4x100 mod @ 10sec

WD = 200 easy choice

Sample Day 3
0:30:00
Easy Run + Strides

Easy run finished with 4 x 10 sec strides @ full recovery

Sample Day 4
0:50:00
Indoor Trainer - Base Cadence

-10min L1 Easy Spin (Include single leg drills)
- 5min build to L2
-1min easy
- 5min L2 @ 70-80rpms
-1min easy
- 5min L2 @ 80-90rpms
-1min easy
- 5min L2 @ 70-80rpms
-1min EZ
- 5min L1 @ 90-95 rpms
-1min EZ
- 4min L2 @ 65-75 rpms
- 5min easy sin

Sample Day 5
0:25:00
1006m
Straight Pull Set

WU = choice of 300

Main:
500 pull --> start ez/mod, finish strong / very strong ... don't fade across the the distance

WD = Choice of at least 300

David K Latourette
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Train To Endure

AS a 28 year veteran of the coaching industry (and as an athlete) I have an intimate knowledge of what athletes need and can handle, be it elite or an age grouper managing a tight schedule. I am a USAT Level II coach, and have been certified by USA Triathlon since their inaugural certification class in 1998. As well I am currently a Coach and Instructor of Kinesiology at Santa Rosa Junior College (Ca.) and run my Endurance Sports Coaching, Consulting, and Mentoring Business.