Half Iron 70.3 Triathlon - 14 Week Beginner / Intermediate

Average Weekly Training Hours 05:13
Training Load By Week
Average Weekly Training Hours 05:13
Training Load By Week

This 14 week beginner to intermediate 70.3 training plan will includes a solid build with regular recovery weeks. Assuming athletes has basic knowledge of swim drills, has access to a track for speed work days and a trainer for occasional indoor bike workouts. (Most Trainer Ride workouts can be transferred to the road). Treadmill runs are included as well and match up to the Treadmill Workouts ebook on iTunes written by Coach Erin Truslow. Test weeks every 4 weeks for you to track your progress. If you have questions feel free to contact the coach erin@bigpistachio.com. This program will get you to the finish line of your next 70.3. Be sure to treat your body with kindness post hard workouts with stretching, rolling, massage, ice baths, cryo or your favorite way to recover. See you at the finish line!

Sample Day 1
5mi
5 Mile Bike Test - Trainer

WU: for 5 - 10 min at easy pace Test: Find a heavy Race Pace effort gear and ride for 5 miles. Cool Down for 5 min post. ONLY record the time it took you to do the 5 miles!

Sample Day 1
0:24:00
Body Weight Challenge #1 WK1

Do each exercise for 1 minute, with a maximum of 30 sec rest between exercises and 1 min rest between sets. Start with one set, build to 3.

Sample Day 2
1mi
1 Mile Run Test

Warm up for 10 min. Then recover till HR drops to Zone 1 Run 1 mile (on track) as fast as you can. Cool down for 5 min. ONLY record your 1 mile time.

Sample Day 2
800m
1/2 mile Swim Test - Pool

WU: for approx 300 yards or 5 min Swim consistent, no stopping for 875 yard, or 800 meters depending on pool. CD: for 100 yards. ONLY record the 1/2 mile swim time.

Sample Day 4
0:42:00
Run Hills H1/L2 - 42 min

Sample Day 4
0:10:00
MYRTL DRILLS

Do clam shells, toe down, heel down, kneeling hurdles forward, backward on both sides minimum. If time for more do standing leg swings and standing hurdlers.

Sample Day 4
0:24:00
Body Weight Challenge #1 WK1

Do each exercise for 1 minute, with a maximum of 30 sec rest between exercises and 1 min rest between sets. Start with one set, build to 3.

Erin Truslow
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Big Pistachio, LLC

With over 28 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.