Fully Customized IRONMAN 70.3 - 16 Week - Beginner to Intermediate Training Program

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:00

This plan includes an assessment of your starting point, goals, and time constraints prior to the IRONMAN C Certified Coach building your custom training program.

Purchase of this plan includes:
✔ Triathlon Training Manual
✔ email access to an Ironman certified coach
✔ 4 week active recovery plan following the event.

Plan structure:
2:1 Build/Active Recovery training cycle
General Preparation - 5 weeks
Specific Preparation - 3 weeks
Pre-Competition - 3 weeks
Main Competition - 4 weeks
Race week - 1 week
Active recovery - 4 weeks (Added at the end of training at no additional cost)

Sample Day 1
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 1
0:30:00
Bike Drills - 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
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 2
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 2
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 3
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 3
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 4
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

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, NASM CPT, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner to advanced.