David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
All plans by this Coach14 Weeks
1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength
1:00 hrs swim
3:30 hrs bike
2:00 hrs run
triathlon half ironman beginner intermediate hr based
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When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.
Designed for NOVICE to INTERMEDIATE age group triathletes with full time jobs or other commitments, the primary goal of this training plan is to set you up for your SUCCESSFUL finish on race day.
Crafted by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.
Starting 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for biking as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.
Training for another race distance? We also have training plans for IRONMAN Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.
Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.
W/U:
300 FR easy practice breathing both sides
Main Set:
4 x 500 steady (maintain same pace across all four), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2 on a hilly course - up any hills in Z3.
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
Main Set:
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
W/U:
300 FR every 3rd length catch up free style
Main Set:
Pyramid FR (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 steady, r20s
then
400, 300, 200, 100 steady, r15s
4 x 50 FR (25 fast, 25 easy), r15s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2. Focus on relaxing upper body.