IRONMAN 70.3 Atlantic City 2017 Training Plan (NOVICE, 24 Weeks), Starts 4/3/2017

Average Weekly Training Hours 08:42
Training Load By Week
Average Weekly Training Hours 08:42
Training Load By Week

enduranceworks krista schultz ironmanenduranceworks training plansCommit. Train. Perspire. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® triathlon, you've accomplished something very special.

Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for your successful IRONMAN 70.3 Atlantic City FINISH on September 17, 2017.

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 24 weeks before your goal race, this plan begins with a 6-week prep period (5-7 hrs) then progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, 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 as well.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 300 meters or yards
  • Bike: 60 min
  • Run: 40 min (run/walk)

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.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

david glover coaching certifications

Please note:

  • This plan should be set to end on race day and can be re-used for other races.
  • IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:40:00
Swim

W/U:
200 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r15s

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r10s

300 FR steady Z2, r30s

4 x 50 FR (25 fast, 25 easy), r15s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:30:00
Run

Steady Z2. Keep upper body relaxed. Mix in 4x 30" Z3 pickups.

Sample Day 4
0:45:00
Bike

Z2

Include:

4 x 30s high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Please see video examples here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r10s
4 x 25 FR Z3 Fast, r15s

Main Set:

600 FR z2 (include 4 x 50 non-free mixed in), r30s

4 x 100 FR steady Z2 (hold same pace for all 4), r10s

2 x 200 FR build up to Z3 (Fast), r20s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 6
1:15:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 6 x 45" standing mixed in.

Make a note of what you eat and drink during your ride.

Sample Day 7
0:40:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:40:00
Swim

W/U:
100 easy CHOICE
2 x 100 One Arm Drill, r15s
100 easy non-FR

Main Set:
FR Pyramid:
100, 200, 300 steady Z2 (same pace per 100), r15s
then
300, 200, 100 (2-3s faster per 100 than 1st set), r15s

C/D:
300 FR with pull buoy

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.