70.3 Beginner

Average Weekly Training Hours 10:03
Training Load By Week
Average Weekly Training Hours 10:03
Training Load By Week

The 20-week half Ironman beginner training plan is for an athlete who has raced both sprint and Olympic distance races and is ready to try the half Ironman (70.3) distance.

Sample Day 1
1:02:00
2835m
Endurance/Form-3100

WU: •300 easy. MS: •5x300 easy except last 25 of each set is fast on 45" rest. •10x100 (25 fast, 75 moderate) on 20" rest. CD: •300 easy.

Sample Day 1
1:00:00
Time Trial-Bike

WU: 15’. MS: 30’ TT. CD: 15’ TT-Time Trial: All out effort for time. Record your average heart rate, distance covered, and average speed over the last 20'.

Sample Day 2
0:25:00
Endurance-0:25

Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 3
1:04:00
2926m
Endurance-3200

WU: •300 easy. •3x100 choice (free or non free). MS: •4x200 pull on 30" rest. •8x100 on 15" rest. •200 easy. •6x100 on 10" rest. CD: 200 easy. Pull: Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. You should feel your lats (the muscles under your arm pits that go down the side of your back) engage. Tired shoulders mean you are not using your lats enough.

Sample Day 3
1:15:00
Strength-1:15

Ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Zone 4. Keep HR in Zone 1-2 otherwise.

Sample Day 4
0:40:00
Endurance-0:40

Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 5
1:15:00
Endurance-1:15

Ride on a flat course. Keep HR in Zone 1-2.

TriVault Multisport
|
TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.