20-Week Foundation & Finish Plan
Designed for Beginners | Led by Science | Built by a Doctor of Physical Therapy
Crossing the finish line of your first 70.3 is about more than just "getting through it"—it’s about arriving at the start line healthy, confident, and ready to perform. Ignite Your First 70.3 is a 20-week comprehensive training blueprint specifically engineered for the beginner athlete who wants to build a rock-solid foundation without the common injuries that plague first-timers.
The DPT Difference: Safe, Smart Progression
Most beginner plans fail because they increase volume too quickly, leading to overuse injuries like shin splints, runner’s knee, or IT band syndrome. This plan is different. Designed by a Doctor of Physical Therapy, every week is calibrated to respect your body’s biomechanics.
Phase 1: The Foundation: Weeks 1-6 - Establishing routine, technical proficiency in the water, and structural run/bike tolerance.
Phase 2: The Engine Room: Weeks 7-12 - Increasing aerobic capacity and introducing 70.3-specific intervals.
Phase 3: The Peak: Weeks 13-18 - Race-pace simulations, brick workouts (bike-to-run), and nutrition strategy testing.
Phase 4: The Taper: Weeks 19-20 - Strategic recovery to ensure your legs are fresh and powerful for Race Day.
Developed by an elite runner and Orthopedic Physical Therapist, the training plans support runners of all levels, from 5K to marathon. Each plan includes email access to a coach/PT, runner-specific strength workouts, mobility routines, and dynamic warm-ups. By integrating targeted strength training, these programs improve performance, reduce injury risk, and keep you running strong.