Beginner IRONMAN® 70.3® (20 Weeks, by Heart Rate & Pace)

Author

Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach

Length

21 Weeks

Typical Week

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

Longest Workout

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

Plan Specs

triathlon half ironman beginner hr based pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.


About the Plan:

This 20 week program is a Beginner Plan for 70.3 athletes. It’s great for first-timers!

A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 8. Two race simulation days are included in weeks 12 and 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.


Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 5-6 hours of weekly training for the past four weeks.

The first week of the plan includes 5 hours 30 minutes of training, plus two 30 minute strength sessions:
- 2200 yards/meters of swimming / 1200 yards/meters as your longest swim
- 2 hours 40 minutes of cycling / 1 hour as your longest bike
- 1 hour 50 minutes of running / 45 minutes as your longest run

You will build in your max week to 13 hours 30 minutes of training, plus two 30 minute strength sessions:
- 6300 yards/meters of swimming / 2550 yards/meters as your longest swim
- 6 hours 20 minutes of cycling / 4 hours as your longest bike
- 4 hours 20 minutes of running / 2 hours as your longest run


All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, provided precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.


A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Have questions?

Email Coach Alison.


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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:45
Training Load By Week
Average Weekly Training Hours: 09:45
Average Weekly Breakdown

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Back to Plan Details

Sample Day 1

0:50:00
49.3TSS
Hills #1 by HR

3x 4' hills

Sample Day 1

0:30:00
1000m
30TSS
Intro End #1 by RPE

2 sets 3x50

Sample Day 2

0:35:00
37.4TSS
Hills #1a: 12x30" @ 5k Effort

Sample Day 2

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Sample Day 3

0:50:00
33.3TSS
Drills #1: SLDs & Quadrant Drills

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

Sample Day 3

0:35:00
1200m
35TSS
Intro End #2 by RPE

2 sets 5x50

Sample Day 4

0:30:00
32.3TSS
Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Beginner IRONMAN® 70.3® (20 Weeks, by Heart Rate & Pace)

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