Ironman 70.3 20 week 'Competitors' Plan (Saturday race)

Average Weekly Training Hours 10:42
Training Load By Week
Average Weekly Training Hours 10:42
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 covers the final 12 week specific preparation phase of training. Training plan volume is between 8 and 13.5 hours per week. 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 2
1:00:00
CP30, power

BT: Long warm up. Then time trial 30 minutes. Turbo Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.

Sample Day 3
1:00:00
Fast form 25s

Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)

Sample Day 3
0:45:00
Power Endurance

Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down (eg 5-10 minutes spinning in easy gear)

Sample Day 4
1:15:00
Fartlek: Mixed pace

WU: 15 mins progressive

MS: 4-5x(4minE2a /1minE3 / 3min E1 )

CD: 10 mins

Sample Day 5
1:00:00
TEST: 20 x 100m (on 1.40)

BT:
300easy fc
150back
200k
200P
200S (loosen)

20 x 100m on 1min 40 (or time which allows 15-20seconds recovery..)

200+ WD

Sample Day 6
1:00:00

You can do this session on a treadmill set at 0% gradient or outside.
For the main set the speed should be at about half-marathon race pace.
Effort level should be no higher than E2b (L3), the emphasis is on correct cadence not speed.
You should not get faster through the set but rather shorten stride to maintain same effort and pace.

Warm-up 10mins progressive to 80% MaxHR

2 Sets of
90 secs on/90 secs off then 60/60, 45/45, 30/30, 15/15
(On a track do 500m on, 400m off, 400m on, 300m off, 300m on, 200m off, 200m on, 100m off, 100m on)
Recovery sections should just be an easy jog.
Pick up speed through series from just slower than 10k pace by increasing cadence not stride length.
Count number of strides in each effort to ensure compliance with above.
2 mins easy between sets (500m jog on track)

20 mins total


Choose a shallow gradient and run reps of 30secs - 1 min up and down maintaining a high cadence.
10 mins total



5 mins Easy cool-down

Sample Day 7
3:00:00
MTB-moderate effort

Ride mostly E1 on a rolling course.

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.