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IRONMAN® 70.3 | 12 Wk | HR & Power | S&C | Water Running Options | Coach Email Support

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

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Length

12 Weeks

Plan Description

Welcome to Your 12 Week IRONMAN 70.4 Plan with Water Running Options

This plan is designed to take you through the 12 weeks leading up to your IRONMAN® 70.3 Race

The plan includes swim, bike, run, transition, nutrition and strength and conditioning sessions and guides. Some of the sessions will be in the session window and some will be downloadable PDF documents that you can download and take to the gym, swimming pool or wherever you train.

This is a 12 week plan so assumes you have been in maintenance mode and this is considered your base phase. This mean the first phase in the plan is general preparation.

I have set Monday as your rest day as there will be a long run or bike on the Sunday when most people have time to train longer and that means you have Monday to fully recover from this. It includes:

- Session Videos and PDF downloads so you can take them to your training venue
- Power and HR training to use with Garmin, Zwift etc
- Training and Racing Tips
- Strength and Conditioning sessions to help you avoid injuries from a NASM Certified Personal Trainer
- to enable you to do low impact running sessions

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 1000m continuously, you can cycle for 120 mins and run for 60 mins. You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional at your training venue.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
We also would strongly advise that you do as much Open Water swimming as you can in preparation for your race. All triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers.

The intensity of the training in this programme is to be executed using Heart Rate (HR) Zones & Power, this allows you to work to your limits with specific barriers.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and IRONMAN® 70.3 event!

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:15:00 02:30:00
Brick x2
02:26:00 03:30:00
Swim x2
00:10:00 01:00:00
Strength x1
00:52:00 01:00:00
Bike x1
01:49:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
05:15:00 02:30:00
Brick
02:26:00 03:30:00
Swim
00:10:00 01:00:00
Strength
00:52:00 01:00:00
Bike
01:49:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Karen Parnell Level 3 BTF & IRONMAN Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España.

I will help you meet your goals.

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