Ironman 70.3 Staffordshire Training Plan (BEGINNER 24 week Plan) - Start 24-Dec-18

Average Weekly Training Hours 06:22
Training Load By Week
Average Weekly Training Hours 06:22
Training Load By Week

“Training for excellence, with excellent training.”

When you cross the finish line of the Staffordshire 70.3, you will have accomplished something very special.

Designed for Beginner triathletes who are looking to complete the Staffordshire 70.3 event for the first time, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

IM70.3 StaffordshireStarting 24 weeks before the Staffordshire Ironman 70.3 (on 24 December 2018), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to complete the following workouts:


  • Swim: 100 meters or yards continuously, 500 metres or yards total within a workout

  • Bike: 15min continuously

  • Walk: 20min continuously


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Please note:

• This training plan starts on Monday 24 December 2018 and finishes on race day.

Sample Day 1
500m
QKSwim1A Session 01

WU: 100m W/U MS: 100m Swim, (FAST) 3min RI; 200m Swim (FAST) CD: 100m C/D (500m) Subtract the 100m time from the 200m time, this difference will give you your T-Time for future workouts.

Sample Day 4
550m
QKSwim1A Session 02

WU: 100m W/U; 4x 25m Drill; MS: 4x 50m Swim, on ½T+10sec; 50m K CD: 100m C/D (550m)

Sample Day 8
650m
QKSwim1A Session 03

WU: 150m W/U; 4x 25m Drill; MS: 300m continuous Swim; CD: 100m C/D (650m)

Sample Day 11
800m
QKSwim1A Session 04

WU: 200m W/U; 4x 25m Drill; MS: 4x 100m Swim, on T+20sec; CD: 100m C/D (800m)

Sample Day 15
900m
QKSwim1A Session 05

WU: 100m W/U; 8x 25m Drill; MS: 400m continuous; 100m K; CD: 100m C/D (900m)

Sample Day 18
1000m
QKSwim1A Session 06

WU: 300m W/U; 4x 50m (25m Drill/25m Swim); MS: 4x 100m Swim, on T+20sec; CD: 100m C/D (1000m)

Sample Day 22
1000m
QKSwim1A Session 07

WU: 200m W/U; 4x 50m (25m Drill/25m Swim); MS: 2x 200m Swim, 30sec RI; 100m K; CD: 100m C/D (1000m)

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.