70.3 Half Ironman, Beginner, 16 weeks, by Power (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Training Hours 09:12
Training Load By Week
Average Weekly Training Hours 09:12
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Ironman University Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success getting first-time 70.3 and Ironman-distance athletes to the finish line
  • Proven success with time improvement for experienced 70.3 and Ironman-distance athletes

Length: This 16 week program is a Beginner Plan for 70.3 athletes. (It’s great for first-timers!) The plan averages 9 hours 15 minutes per week and has a max week of 14 hours. A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 5-6 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 1200 yards/meters
  • Bike at least 1 hour and 15 minutes
  • Run at least 60 minutes

You will build to:
  • 2400 yards/meters of swimming
  • 4 hours of cycling
  • 2 hours 10 minutes of running

Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays beginning with week 8. One race simulation day is included in week 12. During the training plan, there is periodic testing to assess your fitness and adjust your training zones.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:25:00
1000m
25TSS
Intro End #1 by RPE

2 sets 3x50

Sample Day 2
1:00:00
79.4TSS
Benchmark Bike Workout

Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note your average HR for the final 20' and your average power for the full 30'. Cool down for 10 minutes.

Sample Day 3
0:50:00
32.9TSS
Drills #1: SLDs & Quadrant Drills (Power)

5x 30-30-30-30 SLDs
2x full round 1' quadrant drills

Sample Day 4
0:30:00
1200m
30TSS
Intro End #2 by RPE

2 sets 5x50

Sample Day 5
1:00:00
84.3TSS
Benchmark Run Workout

Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.

Sample Day 6
1:15:00
57.6TSS
Endurance Bike by Power

Zone 1-2 over a flat to rolling course.

Sample Day 7
0:20:00
750m
19.5TSS
Long Continuous Swim #1aa

Swum continuously - no breaks.

Alison Freeman
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D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified, Ironman U Certified, and TrainingPeaks Level 2 Accredited Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.