40+ Masters 2:1 IRONMAN 70.3 Training Program- Beginner to Intermediate - 20 Week Saturday Race

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

PURPOSE: This is a beginner to intermediate level 20 week (plus 4 week active recovery) Ironman 70.3 training program intended for use by the 40+ Masters age group triathlete. This program has been used successfully by many masters athletes including myself. The free training manual included on day one will help guide you through the next 20 weeks.

Training time ranges from 6 hours up to 12.5 hours of weekly training on a 2:1 training periodization cycle (2 week build followed by 1 week active recovery to allow the body properly reap the benefits of the training load) and one day rest per week. The goal is to gradually build fitness while building confidence. Every week has a focus and every workout has a purpose labeled with the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing.

With the busy athlete in mind, weekday workouts have light volume of 1 to 2.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.

By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete an Ironman 70.3 event.

Plan structure:
General Preparation - 9 weeks
Specific Preparation - 3 weeks
Pre-Competition - 3 weeks
Main Competition - 4 weeks
Race week - 1 week
Active recovery - 4 weeks (Free download)

I want to wish you luck with your training and racing this season and thank you for using this training program

Following the event there is a discount code for a free 4 week IRONMAN 70.3 recovery plan, which I encourage you to load into your calendar and follow.

Sample Day 2
0:40:00
Run Z2

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (25:00)
3x7' Z2 run on flat ground or track w/2'EZ between. Try to maintain 90 cadence as much as possible during the main sets.
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 2
0:30:00
Bike - ILT

W/U (10:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
.
Main set (15:00)
Isolated Leg Training on trainer.
After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
.
C/D (2:00)
5' EZ
.
Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 3
0:45:00
1829m
Swim Z2*

W/U (500)
50 EZ Free
50 Breast
2x100 Free :15RI
4x50 (25 build, 25 EZ) :10RI
.
Drills (500)
Body roll drills
2x
__________________
2x25 Kicking Hands by sides
2x25 Kicking on one side
2x25 Single Arm Swimming RT
2x25 Single Arm Swimming LT
2x25 Superman (6 kick switch)
.
Main (900)
6x50 Build to Z2 :10RI
300 EZ Pull w/buoy no paddles
:20RI
6x50 Z2 pace :10RI
.
C/D (100)
50 Breast
50 EZ pull

Sample Day 3
0:30:00
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 3
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00-1:30
Main Set
* Do as circuit
1) Hip Extensions - Front Step ups w/Dumbbells. 14" step
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - leg press. Feet approx same width as bike pedals
4) Chest - Dumbell chest presses on flat bench
5) Shoulders - Seated dumbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest
9) Abs - Planks. 3x 1:00 w/:30 rest
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 4
0:45:00
Bike Z2

W/U (15:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
5' Isolated leg training as 30"R/30"L
.
Main set (25:00)
2x10' Z2 above 95 rpm w/5' Z1 recovery between sets.
.
C/D (5:00)
5' EZ
.
Transition into running shoes

Sample Day 4
0:20:00
Run Z2-Brick

Run following the bike. Practice smooth and fast transition
.
C/D (5:00)
5:00 walk
Static stretches. 30" each.
Seated hamstring stretch
Lower back and hi extension
IT band
Standing quad
Standing calf

Sample Day 5
0:45:00
1692m
Swim Z2-E

W/U (500)
50 EZ Free
50 Breast
2x100 Free :15RI
4x50 (25 build, 25 EZ) :10RI
.
Drills (500)
Early vertical forearm
2x
__________________
2x25 Doggy paddle
2x25 Fists
2x25 Vertical arm sculling
2x25 Single Arm swimming, RT
2x25 Single Arm swimming, LT
.
Main (750)
5x150 Z2 :20RI
.
C/D (100)
2x50 2 breaths per length

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.