70.3 Novice / Improver 12 weeks

Average Weekly Training Hours 08:55
Training Load By Week
Average Weekly Training Hours 08:55
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 Challenge 70.3 race. 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:


"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
Cadence # 2

Minutes % HR Cadence Elapsed 10 E1 70 90 10 5 75 90 15 5 80 95 20 5 85 100 25 5 E3+ 90 105 30 10 75 90 40 5 80 100 45 5 85 105 50 5 90 110 55 5 95 115 60 10 warm down 80 70 Select necessary gearing to allow heartrate and cadence to conform with above Think about smooth pedalling in circles. Relax upper body and spin the legs.

Sample Day 2
Swim 3k E2a pull # 3 week 3


Main Set
1000 pull w. paddles E2a - 1st 15m of each 50m at E3

2 x 500 pull E2a

250 pull w. paddles - head-up catch-up E2a

4x 50 swim 25 E4/25 E1

150 easy

Sample Day 2
Fartlek: Mixed pace

WU: 15 mins progressive
MS: 2x(10 min E2b / 3 min E3/ 5 min E1)
CD: 5 mins

Sample Day 5
Swim 750 Time-trial

Swim 750 Time-trial

Warm-up 300 Progress to E2a

Prep. Set
4 x 50as 25hard/25easy w. 15 secs
4 x 50as Alternate Hard/easy w. 15 secs

Main-Set 750 Even Pace E3

Recovery 200 easy

Kick Set 3 x 100 -> 3 Descend - Record Time of 3rd w. 30 secs

Pull Set 3 x 250 Breathing 3/5/7/5/3 by 50s w. 30 secs

Cool-down 300 E1

Sample Day 6

40 min E1 with 10 x 20s strides on 2 min

Sample Day 7

15 min E2b off bike

Sample Day 7

2h E1 with 2 x 10 mins overgeared - full recovery spinning at high cadence

Steve Lumley (MSc)
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.