Masters (40+) IRONMAN 70.3® Training Plan (14 Weeks, Saturday Race), Email Support + Reusable
David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaksAll plans by this Coach
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Our Plan. Your Courage & Commitment. Success!
When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.
Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) 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 the bike workouts 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 plus email access to David Glover at any time for questions.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Training for another race distance? We also have training plans for IRONMAN, Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
• Are you 55+ and/or need more recovery? Check out our Senior (55+) training plans.
• This training plan starts any Monday and can be set to end on race day.
• This plan version assumes your target race is on a Saturday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:20 hrs||2:00 hrs|
|4:27 hrs||3:30 hrs|
|2:39 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:20 hrs||2:00 hrs|
||4:27 hrs||3:30 hrs|
||2:39 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor