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Flat Course Novice 70.3 Ironman Training Plan

Author

Heather Casey, CSCS, USAT L2 Coach - PeakStateFit.com

All plans by this Coach

Length

16 Weeks

Plan Description

Heather Casey, USAT Level IIE licensed coach designed this 16 week training plan for a 70.3 distance triathlon. You can use this plan to tear up those flat courses. The plan can be used for beginner (first time half distance athletes) to intermediate level. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Each week will feature at least one new core workout. You will have several opportunities to test your increasing fitness with a 5K run race, 10K run race, Olympic distance practice triathlon and a few open water swims with indoor alternatives.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:10 hrs 2:00 hrs
Swim x3
1:50 hrs 1:00 hrs
Bike x2
3:11 hrs 3:15 hrs
Day Off x1
—— ——
Strength x1
0:13 hrs 0:30 hrs
X-Train x1
0:50 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:10 hrs 2:00 hrs
Swim
1:50 hrs 1:00 hrs
Bike
3:11 hrs 3:15 hrs
Day Off
—— ——
Strength
0:13 hrs 0:30 hrs
X-Train
0:50 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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