IRONMAN® 70.3 12 Week Beginner

Average Weekly Training Hours 14:26
Training Load By Week
Average Weekly Training Hours 14:26
Training Load By Week

To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. This plan is intended for the triathlete who can train with 3 consecutive weeks of quality training before taking a recovery period. Over 12 weeks you will increase your weekly volume from about 13 hours to 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, Ironman® 70.3 race.

Sample Day 1
1:00:00
AA, 3-4 sets

Downolad the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm.

Sample Day 2
0:45:00
Aerobic ints

(You may substitute a masters swim workout.) WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500

Sample Day 2
0:45:00
Strides, 4-5, relax

Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 2
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
0:30:00
Drills, 6x50

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 3
0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.