Ironman 70.3 Novice / Improver 12 weeks (Saturday Race)

Average Weekly Training Hours 09:07
Training Load By Week
Average Weekly Training Hours 09:07
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.


This plan is targeted at a novice / improver triathlete, aiming to complete the 70.3 distance. They should be confident at standard or sprint distance triathlon and possibly have completed a half ironman distance race already and looking to improve.

This 12 week plan covers the final 12 week specific training phase and race taper. It is recommended that athletes should have completed 8-12 weeks of general, base training prior.

Training plan volume is between 7 and 11.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.

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:

http://www.stevelumleytriathlon.com/signup

"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 www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
1:00:00
Tempo--40-60'

Warm-up well. Then ride 45 mnutes non-stop at temp
Flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 2
1:15:00
3000m
Swim 3k E2a pull # 3 week 1

Warm-up
400easy

Main Set
1000 pull E2a - 1st 15m of each 50m at E2b

2 x 500 pull E2a

250 pull with paddles - catch-up E2a

4x 50 swim 25 E4/25 E1

Cool-down
150 easy E1

Sample Day 2
0:49:59
Fartlek: Mixed pace

WU: 15 mins progressive
MS: 2x(6min E2b / 4 min E3/ 4 min E1)
CD: 5 mins

Sample Day 3
0:45:00
Turbo hill reps pyramid # 1

On a turbo trainer select a gear / resistance which only allows you to pedal at 50 - 60 rpm. (Front wheel of turbo can be raised to simulate hill climbing) Pedal this gear for : 1 2 minutes 3 minutes 4 minutes Spin easily at ~ 100rpm between each 3 minutes interval for 1-2 mins to 70% (E1) 2 minutes 1 minute

Sample Day 5
1:00:00
2500m
Swim 2.5k E3#4 Week 3

WARM UP
100 swim
100 kick on front no board
100 drill - straight arm
100 swim


PREP SET
3 x 100 + 30S
1-> 3 descend to 1500m race pace E2a/E2b/E3

100 easy - compose yourself for main set


MAIN SET
5 x 300 with +30 secs
Goal - Even pace E3 effort



COOL DOWN
300 easy

Sample Day 6
1:30:00

90 min E1 on rolling course - work on fast, relaxed downhills

Sample Day 7
2:30:00

2h 30 E1 with 4-5 x 5 mins 'overgeared' riding, spin at high cadence between

Steve Lumley (MSc)
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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.