IRONMAN 70.3 Training Plan (Novice to Intermediate, 24 Weeks), Exportable Workout Files

Average Weekly Training Hours 08:25
Training Load By Week
Average Weekly Training Hours 08:25
Training Load By Week

Commit. Train. Perspire. Overcome. Achieve.


Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for a SUCCESSFUL race day finish.

enduranceworks david glover ironmanDesigned by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.

Starting 24 weeks before your goal race, this plan begins with a 6-week prep period then progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.

The structured workouts in this plan allow you to export workout files from TrainingPeaks to most indoor training applications and many Garmin devices. Swim workouts are based on % of lactate threshold pace while bike and run workouts are based on % of lactate threshold heart rate (LTHR). Although not required, we recommend using a heart rate monitor in conjunction with perceived effort.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 250 meters or yards continuously
• Bike: 60 minutes
• Run: 40 minutes (run or run/walk)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.


For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running RacesĀ (from 5k to marathon), too.

coaching certifications

Please note:
• This training plan starts any Monday and can be set to end on race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:40:00
Swim

Warm Up:
200 FR Z1 easy, r10s
2x 100 Float Kick Drill, r10s

Main Set:
300 FR steady Z2 with pull buoy, r30s
6x 50 FR steady Z2, r10s
300 FR steady Z2, r30s
4x 25 fast Z4 / 25 FR easy Z1, r10s

Cool down:
300 Z1 Choice - easy effort
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:20:00
13.3TSS
Steady Run

5' Z1 warm up with 4 x 10-15" (seconds) strides in the warm up. Strides are quick accelerations (but not all out) to fire fast twitch muscle fibers.

10' Z2 steady effort

5' Z1 easy to finish

Sample Day 4
0:45:00
22.5TSS
Bike with Drills

Warm Up:
10' Z1 small chainring in front, cadence 90+ rpm

Main Set:
30' Z2 with:

4 x 30s high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Cool Down:
5' Z1 small chainring in front, cadence 90+ rpm


View video of drills here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

Warm Up:
100 Z1 easy Choice, r10s
2x 100 Side Kicking drill, r10s e
4x 25 FR Z3 (quick arm turnover), r10s

Main Set
2x 200 FR Z2 (include 50 non-FR mixed in), r30s
4x 100 FR steady Z2 (hold same pace for all 4), r20s
2x 200 FR start easy and build up to Z3 over duration, r20s

Cool Down: 200 Choice - easy effort.


View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 6
1:00:00
36.7TSS
Long Ride

Warm Up:
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.

40' Z2 steady ride. Include 4 x 30" (seconds) Z2/Z3 standing mixed in.

10' Z1 at 90+ rpm easy gear

Make a note of what you eat and drink during your ride.

Sample Day 7
0:40:00
28.3TSS
Long Run

Warm Up: 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

25' Z2 steady

5'1 Z1 easy to finish

Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:40:00
Swim

Warm Up:
200 FR Z1 easy, r10s
2x 100 One Arm Drill, r15s

Main Set:
100 FR Z2, r15s
200 FR Z2, r15s
300 FR Z2, r30s
300 FR Z2+, r15s
200 FR Z2+, r15s
100 FR Z2+, r15s

Cool Down: 300 Choice - easy effort.

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.