This is a comprehensive 24-week Ironman 70.3 training system designed for athletes who want a smart, sustainable build that leads to confident race day execution, not burnout.
This plan is built around percentage based training, detailed session structure, and intentional recovery, making it ideal for age group athletes balancing performance with real life.
WHO THIS PLAN IS FOR
Athletes training for an Ironman 70.3
Athletes seeking a clear, structured plan without guesswork
Athletes who want to peak once or twice per year(repeat program)
Athletes needing to train around 8-10 hours on average per week.
Athletes who value progress, execution, fueling, and pacing, not just fitness.
WHAT’S INCLUDED
24 weeks of structured training
Swim, bike, run, and strength sessions
Fully written warm-ups, main sets, and cooldowns
Training based on percentages of your personal thresholds
Planned deload weeks for recovery and adaptation
Notes for each Training Blocks.
Race specific preparation and pacing guidance
Complete race week schedule and fueling guidance
TRAINING STRUCTURE
The program is divided into 6 progressive blocks:
Base 1 & Base 2- Aerobic foundation and movement quality
Strength Block- Build durability and force production
Speed / Threshold Block- Improve sustainable speed
Pre-Comp Block- Race specific pacing and fueling practice
Race Ready Block- Taper, sharpening, and execution
Each block builds logically on the previous one to ensure steady progress and confidence on race day.
HOW TRAINING IS PRESCRIBED
All training is written using clear percentage-based guidance, so every athlete trains relative to their own fitness:
Swim: MyProCoach 5-Zone Model
Bike: Coggan 6-Zone FTP Model
Run: Joe Friel Zone Model
Strength: %3RM with RPE guidance (can base on Feel if you prefer to not test heavy lifts
This approach removes guesswork and allows the plan to work for athletes of all levels.
IMPORTANT NOTES
Athletes should already be comfortable swimming, biking, and running
Strength sessions assume access to basic gym equipment- can sub exercises if needed.
This program is not about doing more, it’s about doing the right work at the right time so you arrive on race day prepared, confident, and ready to perform.
If you want a professionally structured Ironman 70.3 plan that prioritizes consistency, execution, and long-term progress, it delivers.
I created this detailed program because too many coaches sell over priced programs that are insanely basic and you're left guessing and asking, "what am I doing?" and "why am I doing these?"
10hours a week is plenty to crush a PR in a 70.3. I've done it. I have had athletes do it.
You're next!
You deserve more in a program. You deserve more guidance.
Train Smart. Train Hard. Party On Race Day. See ya out there.
The Lightning Party was created because I wanted the name to be Rad.
I coach a variety of ability and personalities. I have coached and trained people from the coach to the finish line as well as those looking for a podium finish and world champ qualifications.
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