Half-IRONMAN 70.3 Training Plan for Women (14 Weeks, Saturday Race), Starts Any Time

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

she does tri

“It's never too late to be what you might have been.” - George Elliot

When you cross the finish line, you’ve accomplished something very special.

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 14-week training plan is to set you up for YOUR IRONMAN 70.3 SUCCESS on race day.
Please note: This plan starts any time and you can set it to end on race day. This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.

coach krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to succes

Starting 14 weeks before your target race, this plan contains one base period and one build period (14 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well. This program may be set to start or end at any time.

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 750 meters or yards continuously
  • Bike: 2.5 hours continuously
  • Run: 80 min continuously

Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions? Please visit us on the web at shedoestri.com or email Krista directly at: krista@shedoestri.com.

Sample Day 2
1:00:00
Custom

W/U: 300 easy practice breathing both sides

M/S:
4 x 500 alternate easy and steady, r20s

C/D: 200 easy

Sample Day 2
0:49:59
Custom

Z2 on a hilly course with any hills in Z3.

Sample Day 3
1:10:00
Long Run

Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.

Sample Day 4
0:40:00
Swim Test

W/U 300 easy

4 x 50 (fast Z5, easy Z1), r15s

2 x 100 start easy Z1 and build up to Z4, r20s

100 easy Z1, r60s

1 x 1000 time trial - as fast as you can (pace yourself!), r60s

Record your time then see Chapter 3 of our "Triathlon Training Plan Guide" to determine 100 training paces.

W/D 200 easy

Sample Day 4
1:00:00
Recovery

Z1/Z2. Use small chain ring in front and keep cadence 90+ rpm.

Sample Day 5
1:00:00
Custom

W/U: 300 every 3rd length catch up freestyle drill

Main Set: Pyramid (use pull buoy on odd's):
100, 200, 300, 400 steady, r15s

400, 300, 200, 100 steady, r15s

C/D: 200 easy

Sample Day 5
0:40:00
Custom

Z2. Focus on relaxing upper body.

Krista Schultz, MEd, CSCS
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ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.