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BEGINNER'S Ironman 70.3 and Full Ironman 140.6 Training Plan. 62 weeks.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

USA Triathlon and IRONMAN Certified Coach Justin Roeder

All plans by this Coach

Length

62 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan offers a 62 week build up from completing your first 70.3 in 24 weeks AND then continuing on another 36 weeks towards your first IRONMAN! Included in the plan is a recovery/transition phase to make sure you are mentally and physically prepared to complete both the 70.3 and 140.6 distances within a 62 week span.

This plan is perfect for the first time triathletes who may be only training 1-3 hours a week but looking to get into form by their 70.3 race and eventually their first IRONMAN.

This training plan works great with all TrainingPeaks compatible smart watches. Athletes can decide to use Heart Rate or Rate of Perceived Effort with this plan based on its programming. If athlete's have a power meter for their bike this plan can be altered to use Power instead of Heart Rate.

Upon completion of this training plan an athlete will be able to swim of 1.2 miles, bike 56 miles, and run 13.1 miles for your 70.3 and then swim 2.4 miles, bike 112 miles, and run 26.2 miles for your first IRONMAN!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:35 hrs 2:30 hrs
Swim x2
1:43 hrs 1:20 hrs
Bike x2
2:50 hrs 4:00 hrs
Day Off x1
—— ——
Brick x1
1:16 hrs 7:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
1:35 hrs 2:30 hrs
Swim
1:43 hrs 1:20 hrs
Bike
2:50 hrs 4:00 hrs
Day Off
—— ——
Brick
1:16 hrs 7:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

IRONMAN Certified Coach Justin Roeder

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Ironman Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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