Half Ironman 70.3 Beginner Triathlete 24 Weeks
Carrie Rucker, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 24 week plan is designed for the beginner 70.3 athlete. It is recommended that you have previously completed a triathlon in the past, have been training consistently for the last three months, and can complete the following distances:
Swim: 1000 yd workout (with shorter intervals and breaks)
Bike: 45 minutes
Run 30 minutes
This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include two swims (longest peaks at 3000 yds or m), two bikes (longest peaks at 3.5 hours), two runs (longest peaks at 2:00) + one short brick run most weeks, two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.
The first six weeks will be a general preparatory phase to slowly increase your training volume and consistency. Then there will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email me at email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:22 hrs||0:30 hrs|
|1:48 hrs||2:00 hrs|
|1:00 hrs||0:20 hrs|
|1:18 hrs||1:00 hrs|
|2:23 hrs||3:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:22 hrs||0:30 hrs|
||1:48 hrs||2:00 hrs|
||1:00 hrs||0:20 hrs|
||1:18 hrs||1:00 hrs|
||2:23 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: