IM70.3 Langkawi, 6 months beginner

Author

Tony Persson

All plans by this Coach

Length

26 Weeks

Typical Week

1 Strength, 3 Run, 2 Swim, 3 Bike, 1 Day Off, 1 Brick

Longest Workout

1:10 hrs swim
4:00 hrs bike
2:30 hrs run

Plan Specs

triathlon half ironman beginner

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Summary

This program is designed with the tropical course of Langkawi in mind. It's suited for beginners or someone who has taken some time off from training as it has a long build up including a 2 weeks adaptation period at the very start of the program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:55
Training Load By Week
Average Weekly Training Hours: 09:55
Average Weekly Breakdown

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Back to Plan Details

Sample Day 1

0:30:00
Base training

Goals:
Easy training set with controlled motions and focus on technique.

Workout:
WU (Warm-up): 5 min easy cardio (jog, bike, crosstrainer)
Activation:
Walking lunges: 10 repetitions, unweighted.
Plank 3x15 sec (15 sec rest, come to childs pose at rest)
Resistance:
Knee lunge, 3 sets 10 repetitions (5 each leg), low weight dumbbell, 20 sec rest between sets.
Lateral pull down, 3 sets 10 repetitions, low weight, 20 sec rest between sets.
Core:
Swiss ball roll-out, 3 sets 10 repetitions, Keep motion controlled; do not arch back, 20 sec rest between sets.
Side planks, 3 sets 10 seconds per side (per set), 20 sec rest between sets.
Stretch:
Full body stretch, 10 minutes

Sample Day 1

0:30:00
Base training

Easy run:

10 minutes easy jog including 4-5 speed pickups, 20-25 meters each.
10 minutes running in a controlled pace.
5 minutes easy jog.
5 minutes stretch.

Sample Day 2

0:30:00
Base training

Easy set to get into rhythm, pace and to start muscle activation.

WU:
3x100m FS (Free Style). 30 sec RI (Rest Interval).
8 pushes off the wall: Push off from the wall and glide with hands in front off body. Try to glide longer for each push-off without pushing off harder from the wall.
Main:
50m FS 30 sec RI
100m FS 35 sec RI
200m FS 40 sec RI
100m FS 35 sec RI
50m FS 30 sec RI
CD:
200m any stroke.

Sample Day 4

0:30:00
Base training

30 minutes easy spin.
On road or trainer. If on road be careful in traffic!
No other objective than that to go on the bike for 30 minutes to start muscle activation. Go easy!

Sample Day 4

0:30:00
Base training

Goals:
Easy training set with controlled motions and focus on technique.

Workout:
WU (Warm-up): 5 min easy cardio (jog, bike, crosstrainer)
Activation:
Walking lunges: 10 repetitions, unweighted.
Plank 3x15 sec (15 sec rest, come to childs pose at rest)
Resistance:
Knee lunge, 3 sets 10 repetitions (5 each leg), low weight dumbbell, 20 sec rest between sets.
Lateral pull down, 3 sets 10 repetitions, low weight, 20 sec rest between sets.
Core:
Swiss ball roll-out, 3 sets 10 repetitions, Keep motion controlled; do not arch back, 20 sec rest between sets.
Side planks, 3 sets 10 seconds per side (per set), 20 sec rest between sets.
Stretch:
Full body stretch, 10 minutes

Sample Day 6

0:30:00
Base training

Easy run:

10 minutes easy jog including 4-5 speed pickups, 20-25 meters each.
10 minutes running in a controlled pace.
5 minutes easy jog.
5 minutes stretch.

Sample Day 6

0:30:00
Base training

Easy set to get into rhythm, pace and to start muscle activation.

WU:
3x100m FS (Free Style). 30 sec RI (Rest Interval).
8 pushes off the wall: Push off from the wall and glide with hands in front off body. Try to glide longer for each push-off without pushing off harder from the wall.
Main:
50m FS 30 sec RI
100m FS 35 sec RI
200m FS 40 sec RI
100m FS 35 sec RI
50m FS 30 sec RI
CD:
200m any stroke.

IM70.3 Langkawi, 6 months beginner

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