Novice or First 70.3 | 24 Week | Reusable | Challenge what's possible!

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

Hi athlete! Coach Griffin here.

I'm so excited you are thinking of training for this race! By being on this page it means you are looking to really test your limits and strive towards your goals. I believe you have so much potential and with the right approach and mindset, nearly anything is possible!

This plan was designed for the triathlete looking to step up to the 70.3 distance for the first time! With attention to both the science and art of training and racing, this plan gives you the tools to take your performance to the next level. This plan focuses on consistency because consistency is the number one ingredient for success.

The training plan is built around your current ability and is designed to take you from where you are to where you want to be with efficiency by using specific workouts that target key Pace & Power levels. This plan is most effective when using Power on the bike and pace in the pool and on the run, but it can be switched to HR on the bike/run and aiming for the same training zones in each workout.

Several resource guides are spread throughout the program to help you plan, train, and execute with the right mindset and perspective. The weekly focus will help keep you motivated and intentional, while the weekly review will help you build confidence with all the things you're doing well and hone in on the areas you can grow.

I can't wait to see what you can do and hear about your incredible journey.

Happy Training!

-Coach Griffin

"Hard things take time to do, impossible things take a little longer" - Percy Cerutty

Sample Day 1
0:30:00
23.4TSS
Supporting Ride: Aerobic

Easy day @ aerobic effort.
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Notes: The purpose of this workout is two-fold.
1. Spend more time in the aerobic zone
2. Active recovery from the first part of the week.
No need to push these workouts, in fact that is counter productive. The goal is to create consistency and adapt the body to training stress over the duration of the training program.

Sample Day 3
1:00:00
45.1TSS
Key Ride: Endurance

Variable Effort Long Ride. Stay mostly steady between 60%-75% FTP with a few harder minutes.  
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Notes:
The purpose of long endurance rides is to increase aerobic capacity. Sustained effort mostly in the aerobic zone is ideal for most of the season due to its ability to increase mitochondrial density and capillaries in muscles without adding too much stress. This allows for consistency in week to week and is a critical component for success. 

These rides are also ideal for experimenting with fueling. Finding what works for your body early is a great way to set your season up for success. I use a company called Infinit Nutrition for a custom blend. You can use the link in the attachment for 10% with our special coupon code!

Sample Day 4
0:45:00
52.8TSS
Key Run: Endurance

Steady effort long run. Pace can vary but stay in the prescribed training zone, ideally done on a softer surface (crushed gravel, clay, dirt, etc.) but pavement is okay as well.
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Notes:
These long runs are truly long runs. Focus on pace, it's okay if it feels slow. This teaches the body how to burn a proportionately high amount of fat than it would, as well as increases aerobic capacity without adding too much stress. Consistency is the magic word. You want to finish this week knowing you will be able to handle next week's training.

If you haven't been training consistently prior to starting this plan it is more than acceptable to start with a 30 minute run and build up slowly to the prescribed amount.

Sample Day 7
0:45:00
56.3TSS
Key Run: Sweet Spot Intervals

WU: 
-10 minutes @ aerobic
Pre Main Set:
- 4 x 30s strides @ V02 Effort with 60s recovery (walk/jog)
Main Set:
- 3 x 6 minutes @ Sweet Spot with 2 minute recovery jogs
CD: 
-5 minutes @ recovery

Sample Day 7
1554m
60TSS
Key Swim: Threshold Development

WU: 
- 250 easy
Pre Main Set:
- 100 descending (100, 75, 50, 25) with paddles and pull, moderate effort 15" rest
Main Set:
- 5 x 200 @ threshold pace 30" rest
CD: 
- 200 easy
Total: 1700
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Notes: This is a staple workout in the program. Notice your average pace for 200s and compare as the season progresses.

Sample Day 14
1646m
65TSS
Key Swim: Endurance Build

WU: 
- 300 easy
Pre Main Set:
- 6 x 50 increasing effort every 2 (tempo, threshold, VO2 max) 10" rest
Main Set:
4 x 250 as:
- 1 + 2 @ aerobic, 3 + 4 @ tempo, 5 + 6 @ threshold 30" rest
CD:
- 200 easy
Total: 2300
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Notes: 5 + 6 will be very challenging so be sure to start out at the correct effort and continue to focus on maintaining form.

Sample Day 16
1737m
55TSS
Supporting Swim: Pace Development

WU:
- 300 easy
Pre Main Set:
- 200 descending (200, 175, 150..25) with paddles and pull buoy, 15" rest
Main Set:
- 25 x 50 @ threshold, 5-10" rest or pick a send off on clock
CD:
- 200 easy paddles and pull for form
Total: 1900
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Notes: 25 repeats of anything seems like a lot, but notice after how quickly it goes by! Short rest with short reps all for a fast pace without feeling overwhelming. Great supporting workout to develop pace.

Griffin Jaworski
|
Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!