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IRONMAN 70.3® Traverse City Training Plan (Experienced, 14 Weeks)

Author

David Glover, MSE, MS, CSCS

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Length

14 Weeks

Plan Specs

triathlon half ironman intermediate advanced hr based

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Plan Description

Commit. Train. Perspire. Believe. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3^® triathlon, you've accomplished something very special.

Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in your IRONMAN 70.3 Traverse City RACE.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Please note:
• You can reuse this training plan for future races.
• IRONMAN^®, IRONMAN 70.3^® and IRONMAN Triathlon^® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Runx4	3:20 hrs	2:00 hrs
Swimx3	2:40 hrs	1:00 hrs
Bikex3	4:28 hrs	3:30 hrs
Strengthx2	——	——
Day Offx1	——	——

	Weekly Average	Longest Workout
Run	3:20 hrs	2:00 hrs
Swim	2:40 hrs	1:00 hrs
Bike	4:28 hrs	3:30 hrs
Strength	——	——
Day Off	——	——

Training Load By Week

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

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