Middle Distance / 70.3 Beginner/Intermediate Triathlon Training Plan (20 Weeks)

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

Middle Distance / 70.3 Beginner - Intermediate Triathlon Training Plan (20 weeks)

If you want to race Middle Distance triathlon check out the 20-week Middle Distance / 70.3 Beginner to Intermediate triathlon training plan from WhittleFit.

Who's it for?
This triathlon training plan is aimed at triathletes who may have trained for a couple of seasons and completed shorter events, or are new to triathlon but have some previous swim, bike and run experience. The aim is to help you to achieve your goal with a clearly structured 20-week plan which avoids over-training and injury, whilst progressing with just the right balance of challenging and achievable training.

Is it for you?
If you’re looking for a training plan designed by specialist triathlon coaches who have raced triathlon events all over the globe, and you don’t need a coach to hold your hand, then this is the training plan for you!

What's involved?
Because this plan is aimed at beginner athletes, it progresses very gradually over the 20-weeks to ensure you achieve your goal without injury or over-training, by building progressively, starting with a combination of shorter swims, rides and runs, building towards a peak week of just over 11 hours of training.

Why choose our plan?
The coaches at WhittleFit have raced at Iron distance events all over the globe, therefore we’re very well placed to advise on the training requirements to have a great race.

Sample Day 1
0:25:00
1000m
Technique - Swim & Single Arm

This drill helps you work on your stroke while isolating the movements of one arm at a time.

Have a look at this clip for guidance on single arm stroke https://youtu.be/6AcfrZ51sf0

Sample Day 2
1:00:00
72.5TSS
Aerobic Ride

Build your effort gradually to warm up then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

If riding outside effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

See RPE Scales attached for guidance on effort levels.

Sample Day 3
0:35:00
36.7TSS
Aerobic Run

Gradually build your effort over the first 5' then run at a medium effort.

Finish the final 5' easy to cool down.

Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Focus on your technique: Tall posture, shoulders relaxed, looking ahead (not down), light steps landing on mid or forefoot (not heel striking).

Sample Day 4
0:30:00
1300m
Endurance Swim - Fists

An endurance swim with some technique work.

Swimming with a clenched fist encourages a high elbow catch and use of the forearm to pull through the water.

Aim for CSS+10" for the swims if you use CSS pacing.

Sample Day 5
1:30:00
112.5TSS
Endurance Ride

An outdoor endurance ride.

Gradually increase your effort over the first 10-20' to warm up. Then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.

Sample Day 6
0:35:00
39.2TSS
Endurance Run

Warm up over 5-10' by gradually building your effort.

Continue at a comfortable effort throughout.
6 RPE or Z2 Heart Rate or Pace.

Try to hold a consistent pace throughout without fading at the end.

5' easy jog cool down.

The aim here is to build endurance. Try to maintain good running form but do not look to run fast or hard.

Sample Day 9
0:50:00
55TSS
Aerobic with surges - 2:00/0:30

Build your effort gradually to warm up then hold a consistent medium effort throughout. A simple aerobic session with some cadence changes.

If using HR or power zones then the ride should average Z2 but power/HR will elevate during the surge.

If riding outside effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

See RPE Scales attached for guidance on effort levels.

Mark Whittle
|
WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training