14-Week Beginner 70.3 Training Plan
Train with purpose. Arrive prepared. Enjoy race day.
Preparing for your first 70.3—or improving on a previous race—can feel overwhelming. Balancing swimming, cycling, running, recovery, nutrition, and everyday life requires the right structure and progression.
This 14-week 70.3 training plan is designed for beginner and developing triathletes who want a structured, progressive, and scientifically informed approach to race preparation.
Whether you have completed a Sprint or Olympic-distance triathlon, or even a previous 70.3 and feel you have room to improve, this plan will give you the structure and guidance needed to take the next step.
Experience Meets Science
This program is built on more than 15 years of racing and coaching experience, combining real-world experience with a scientific approach to endurance training.
My personal racing experience includes:
10+ full-distance Ironman races
8:52 Ironman personal best
2 Ironman World Championship appearances
30+ 70.3 races
4:12 70.3 personal best
3 70.3 World Championship appearances
That firsthand experience is combined with formal education in Exercise and Sports Science. I hold a degree from Deakin University in Melbourne, Australia—ranked among the top 1% of universities worldwide—and have been a Level 2 TrainingPeaks Coach for more than 5 years.
This is not simply a collection of workouts. Every phase has a purpose.
The 14-Week Progression
The plan is divided into four progressive phases:
General Preparation — Build your aerobic foundation, consistency, and training habits.
Build Phase — Gradually increase training load while developing the endurance and fitness required for a successful 70.3.
Peak Phase — Complete more race-specific sessions designed to build fitness, durability, and confidence.
Race Phase — Reduce fatigue, sharpen your fitness, and arrive at the start line prepared and ready to perform.
What You Can Expect
14 weeks of structured, progressive training
Approximately 8–12 hours per week
2–3 swim workouts per week
2–3 bike workouts per week
2–3 run workouts per week
Detailed workout instructions and guidance
Training zone testing and explanations to help establish your individual zones
Guidance on how to execute key sessions
Nutrition and fueling advice for important workouts
A race-day strategy to help you execute your best possible 70.3
The goal is not simply to get you to the finish line. It is to get you to race day knowing you have prepared properly, understanding the purpose behind your training, and having the confidence to execute.
Is This Plan Right for You?
This plan is designed for athletes with a basic level of triathlon fitness who are ready to train consistently.
Before starting, you should ideally be able to:
Swim 1,000–1,500 meters in a training session
Ride comfortably for 1–3 hours
Run at least 10 km continuously
Previous Sprint or Olympic-distance triathlon experience is recommended, although athletes who have already completed a 70.3 and want a more structured approach will also benefit.
Equipment Needed
Swim: Goggles, swim cap, pull buoy, paddles, and swimming fins.
Bike: Road or triathlon bike, indoor trainer with power capability, power meter or smart trainer, cycling shoes, and helmet.
Run: GPS watch, running shoes, and appropriate clothing. Access to a treadmill is recommended when outdoor running isn't possible.
Athlete Support
You won't simply download a plan and be left on your own. Athletes will have access to communication through TrainingPeaks comments/chat and email, where I can provide feedback and answer questions throughout the program.
Your 70.3 Starts Here
Follow the process. Complete the work. Trust the preparation.
When race day arrives, you'll be ready to enjoy the experience and cross the finish line with confidence.
Let's get started.
-BSc Exercise and sports science at DEAKIN UNIVERSITY with a major in human nutrition.
-AUSTSWIM teacher of competitive swimming
-SWIMMING AUSTRALIA development coach
-3 years coaching experience with competitive junior state and national swimming squads.
-coach at H20 swimming works: junior and masters competitive squad based in Melbourne, Australia.
-TRAINING PEAKS LEVEL 2 coach
-owner and coach at 3LAB TRAINING for more than 15 years with vast experience in single sport and multiport coaching