Ironman 70.3 30 week 'Competitors' Plan

Average Weekly Training Hours 11:10
Training Load By Week
Average Weekly Training Hours 11:10
Training Load By Week

Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group triathletes with limited time available. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances, including 36 Iron man distance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and 70.3IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.

Training plan volume is between 8 and 13.5 hours per week.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement."
(Lynne Callaghan)

“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”

(Keith Sanders)

Please visit us on the web at or email Steve at:

Sample Day 1

Warm-up 10 mins progressive to 80%MaxHR

Drills 20 mins drills

Main Set
2 x 6-10 x 15 secs strides on fairly steep hill.

Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets

Cool-down 5 mins easy

Sample Day 2

Minutes % HR Cadence Elapsed

10 70 10
5 75 95 15
5 80 100 20
5 70 90 25
5 80 100 30
5 85 105 35
5 70 90 40
5 85 105 45
5 90 110 50
5 70 90 55
5 warm down 80 60

Select necessary gearing to allow heartrate and cadence
to conform with above
Relax upper body and spin legs

Sample Day 3

WU: 15 mins progressive
MS: 4 x (4mins E2a / 6 mins E1)
CD: 5 mins

Sample Day 3
MS, 3-4 sets

Warm up 5-10 minutes. Then 2-3 sets of MS. Cool down 5-10 minutes

Sample Day 4

Warm-up well. Then ride 30 to 40 minutes non-stop at tempo / E2b on Turbo or flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling.

Sample Day 4
Mod-easy pyramid

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 2400

Sample Day 5
Pick-ups, 20 sec

After warm-up include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.

Steve Lumley (MSc)
Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.