BEG70.3 - Foundations (8 weeks)

Average Weekly Training Hours 04:00
Training Load By Week
Average Weekly Training Hours 04:00
Training Load By Week

This is part 1 of a 24 week 70.3 distance training plan suitable for first-time or beginner athletes. The progression is slow to allow for proper adaptation before loading on in subsequent phases. This initial 8-week plan develops the foundations of technique, muscle activation, and mental awareness.

There is no testing done yet, as the focus is on getting a feel for the body and increasing overall awareness.

Sample Day 1
600m
(B) Wake Up the Swim Muscles

Starting off with a short swim to wake up your muscles. Go hard for the short 25m efforts but really I just want you to get in the water today.

Sample Day 3
600m
(B) Threshold Activation 1

Play with the effort here a little to get a feel for the difference between a steady effort, a hard effort, and a very hard effort. Start to focus on your pacing, using the pace clock as your guide.

Sample Day 7
750m
(B) Kick + Strength 1

A simple session but one that works upper body strength while also working the legs. Keep your body taught and your core active during the kick sets and pull with intent and awareness while using the pull buoy. Try to notice any break in your form and correct yourself.

Sample Day 10
750m
(B) Speed 1

Use your fins for the duration of this one to encourage good body position in the water, work some ankle flexibility, and strengthen your kick. The short efforts are meant to be hard, so that 10s is a short time for recovery.

Sample Day 15
950m
(B) Form & Activation 1

Sample Day 17
850m
(B) Threshold Activation 2

Play with the effort here a little to get a feel for the difference between a steady effort, a hard effort, and a very hard effort. The steady efforts are extended a little this week from week 1 so stay focused and settle into a rhythm.

Sample Day 21
1000m
(B) Kick & Strength 2

Get used to some changes in pace while we also develop a strong kick. While swimming for triathlon doesn't generally require a hard kick, it's important that we develop it for good body position in the water and for strength in your hips & glutes.

Adrian Barber
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Iron North Studio

I am an endurance coach specializing in cycling and running for multisport athletes. I live in the Ottawa, Canada and operate both from home and out of Iron North Studio in the west end of the city. I'm looking to guide athletes both locally and abroad who are willing to put in the effort to achieve their goals.