Flat Course Novice 70.3 Ironman Training Plan

Average Weekly Training Hours 08:24
Training Load By Week
Average Weekly Training Hours 08:24
Training Load By Week

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/endurance-coaching/


Sample Day -2
20 min easy run. Focus on good form and quick cadence.

Sample Day -2
1 hour ride with openers

Dynamic warm up stretching
1 hour easy to moderate overall effort
After the 30 min mark do a few openers to get your legs nice and flushed.
5 X 15-20 sec efforts at VO2 or 8/10 perceived effort with equal recovery to work ratio.
Spin easy to finish ride.

Sample Day -1
Pack gear bags

Pack the gear bags and leave them out for a day so you can decide what you need to add or remove.

Sample Day 0
Pre Swim course

If the course is open for a pre swim take advantage of it. This doesn't need to be a workout. The goal is to familiarize yourself with the surroundings and possible landmarks.

Sample Day 0
Pre Race Leg Shake Out

25 min Bike with 4 X 20 sec hard efforts 1 min ez recovery between each 5 min brick run

Sample Day 0
10 min shake out run

10 minutes with 4 X 20 sec surges at the end. Focus on perfect form: high hand carry, 90 leg cadenece, fluid torso rotation, chin up, relaxed hands and shoulders.

Sample Day 1
70.3 Race Day!

You've prepared for this day. Stay positive and visualize yourself crossing the finish line through the race.

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!