16 Week Busy Triathlete Novice to Intermediate IRONMAN 70.3 Plan - 6 to 12 hrs per week

Author

Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim, 2 Day Off, 5 Run, 2 Bike

Longest Workout

0:07 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon half ironman intermediate

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Summary

3 Swim, 2-3 Bike, 3-4 Run workouts per week. Includes 3 race simulations.

Only 5 weeks of plan with 10 to 12 hrs of training! All other weeks are 5 to 9 hrs.

Periodization is 3:1 build:recovery. Intensity listed by Zone 1-5 (can use RPE, heart rate or power)

Total first week volume = 3350 yd swimming, 2.5 hrs biking, 2 hrs running (approximately 6 hrs total)

Should have completed at least one sprint or Olympic distance triathlon.

Move workouts around to best fit your schedule.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:59
Training Load By Week
Average Weekly Training Hours: 03:59
Average Weekly Breakdown

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

Back to Plan Details

Sample Day 1

960m
Technique

200 easy warmup
6x50 (25 drill, 25 swim) (10 sec rest)
4x50 kick on side (10 sec rest)
3x50 kick on side alternate every 5 sec by taking 3 strokes (10 sec rest)
200 easy cool down

Sample Day 2

0:30:00
Aerobic

30 min Zone 1-2

Sample Day 3

1006m
Intervals

200 easy warmup
4x75 (25 swim, 25 drill, 25 swim) (10 sec rest)
2x50 kick on side (10 sec rest)
2x200 moderate (15 sec rest)
100 easy cooldown

Sample Day 3

1:00:00
Aerobic

45-60 min Zone 1-2

Sample Day 3

0:05:00
Transition run

Run immediately off the bike, Zone 1-2

Sample Day 4

0:35:00
Aerobic

30-35 min Zone 1-2

Sample Day 5

1097m
Time Trial

100 easy warmup
1000 time trial
100 easy cool down

16 Week Busy Triathlete Novice to Intermediate IRONMAN 70.3 Plan - 6 to 12 hrs per week

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