IRONMAN 70.3 Training Plan for Women (Novice, 14 Weeks, Saturday Race), Reusable

Average Weekly Training Hours 10:24
Training Load By Week
Average Weekly Training Hours 10:24
Training Load By Week

she does tri

“It's never too late to be what you might have been.” - George Elliot

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 14-week training plan is to set you up for YOUR IRONMAN 70.3 SUCCESS on race day.

coach krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to succes

Starting 14 weeks before your goal race, this plan progresses through two 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 for biking as well.

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

  • Swim: 500 meters or yards continuously
  • Bike: 90 min
  • Run: 60 min (run/walk)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions?For more information about this plan, please DOWNLOAD the Description Document. You can visit us on the web at shedoestri.com or email Krista directly at: krista@shedoestri.com.

Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
  • IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
1:00:00
Swim

W/U:
300 FR easy practice breathing both sides

Main Set:
4 x 500 steady (maintain same pace across all four), r30s

C/D: 200 easy CHOICE

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

Sample Day 2
1:00:00
Bike

Z2 on a hilly course - up any hills in Z3.

Sample Day 3
0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 4
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4
0:45:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 5
1:00:00
Swim

W/U:
300 FR every 3rd length catch up free style

Main Set:
Pyramid FR (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 steady, r20s
then
400, 300, 200, 100 steady, r15s

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

C/D: 200 easy CHOICE

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

Sample Day 5
0:40:00
Run

Z2. Focus on relaxing upper body.

Krista Schultz, MEd, CSCS
|
ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.