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IRONMAN®70.3® - Beginner and Masters - 20 Weeks - Sunday race - Structured

Author

Mark Terry

All plans by this Coach

Length

20 Weeks

Plan Specs

triathlon half ironman beginner masters weightloss hr based strength base period

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

๐๐”๐‘๐๐Ž๐’๐„:
This is a 20 week Ironmanยฎ70.3ยฎ training program intended for the beginner and Masters age group triathlete.

๐†๐จ๐š๐ฅ:
The goal is to gradually build fitness while building confidence. Every week has a focus and every workout has a purpose. Bike and run workouts can be loaded onto your training device and swim workouts are timed based on your individual threshold speed.

With the busy athlete in mind, weekday workouts have light volume, 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 your event.

๐’๐“๐‘๐”๐‚๐“๐”๐‘๐„๐ƒ ๐–๐Ž๐‘๐Š๐Ž๐”๐“๐’
This plan incorporates TrainingPeaksโ€™ structured workout feature with heart-rate based workouts on the bike and run, and pace-based workouts for swim. This feature allows for workouts to be exported to some device models, such as Garmin, which will guide you through the training sessions.

๐๐ฎ๐ซ๐œ๐ก๐š๐ฌ๐ž ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐ฅ๐š๐ง ๐ข๐ง๐œ๐ฅ๐ฎ๐๐ž๐ฌ:
โœ” Structured workouts (Plan can be used with and/or without this feature)
โœ” Triathlon Training Manual
โœ” email access to a coach

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:50 hrs 2:15 hrs
0:03 hrs 1:15 hrs
0:45 hrs 0:30 hrs
3:47 hrs 4:00 hrs
—— ——
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
2:50 hrs 2:15 hrs
0:03 hrs 1:15 hrs
0:45 hrs 0:30 hrs
3:47 hrs 4:00 hrs
—— ——
—— ——
—— ——

Training Load By Week


Mark Terry

EDH Fitness

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

IRONMAN and USA Triathlon Certified Coach, Personal Trainer, 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, Intermediate, and Masters.

Sample Day 1

1:00:00
54.2TSS
Bike - ILT/30' ride

W/U (10:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
.
Main set
Set 1 (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.
.
Set 2 )30:00)
Ride for 30' in Z2. Incorporate 5x30" spin ups during the ride.
.
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 1

0:42:00
34.2TSS
Run Z2-3x7

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 (27:00)
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)
5:00 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
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 2
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 - Dumbbell chest presses on flat bench
5) Shoulders - Seated dumbbell 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 2

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

0:50:00
39.2TSS
Bike Z2 2x10

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 (30:00)
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
18.3TSS
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

0:30:00
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 2
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00
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 - Dumbbell chest presses on flat bench
5) Shoulders - Seated dumbbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches.
9) Abs - Planks. 1:00
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

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