Flat Course Novice 70.3 Ironman Training Plan


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

All plans by this Coach


16 Weeks

Typical Week

3 Run, 3 Swim, 1 Strength, 2 Bike, 1 Day Off, 1 X-Train

Longest Workout

1:00 hrs swim
3:15 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner strength

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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



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

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

Back to Plan Details

Sample Day 1

40 min ez run with 2 min surges

40 min easy run. In the last 20 min insert 4 x 2 min surges where you surge your pace to one that is 30 sec per mile faster than your easy pace. Take a min easy recovery between each effort. Remainder of run is easy. Remember quick leg turnover throughout.

Sample Day 2

1300 w/15 x 50's hard going out w/ active recovery to finish 50

Easy swim 200 ez swim w/ pull buoy 200 swim moderate 15 x 50's on 10 sec rest. Accelerate the first 10 hand hits and then just cruise the rest of the 50. 150 easy cool down

Sample Day 2

'The Crowie' Core Routine (need stability ball)

Need a stability ball (med size) All exercises are demonstrated in this 2 min video https://www.youtube.com/watch?v=colL_Kope7w 2 X 12 reps (single leg moves do 12 per leg) Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) Single leg lift keeping hips stable (start position on back with feet on ball) Hands to feet pass with ball Knee drive to chest from forearms on ball Straight leg hip lift with heels on ball Hamstring pull in Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball Explosive push up Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land)

Sample Day 3

1 Hour In The Blender HR based

10 min spin thinking about cadence, smooth pedal stroke and power around the full stroke Spin Up as follows: 2 min @ effort 6/10 followed by 30 sec @ 9/10 2 min spin @ effort 3/10 recovery repeat Main Set X 3: 5 min @ effort 7/10 1 min @ effort 8/10 30 sec@ effort 9/10 30 sec @ effort 10/10 Full Gas!! Rest Interval: 2 min @ zone 2 effort 3/10 repeat twice Cool Down 10 min EZ spin focus on cadence

Sample Day 5

1600 w/30 x 25's

Easy swim 10 x 50 easy. Focus on posture, line and balance. 250 swim moderate 30 x 25's hard on 10 sec rest. 100 easy

Sample Day 5

30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Sample Day 6

1.5 hr Zone 2-3 Freestyle Ride Total TSS 75

Take it easy if that's what your legs need or throw in some short surges and standing climbs if you feel like the challenge is right.

Flat Course Novice 70.3 Ironman Training Plan

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