IRONMAN 70.3 Training Plan for Women (Novice, 10 Weeks), Reusable

Average Weekly Training Hours 10:34
Training Load By Week
Average Weekly Training Hours 10:34
Training Load By Week

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“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 10-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 10 weeks before your goal race, this plan progresses through one base period 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: 750 meters or yards continuously
• Bike: 2 hours
• Run: 80 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.

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For more information about this plan, please DOWNLOAD the Description Document. color="ff6699">enduranceworks.com or email our team at: info@enduranceworks.com/font>.


Please note:
• This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or you can set the plan to end on the Sunday of race weekend.
• IRONMAN®, IRONMAN Triathlon® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
1:00:00
Bike

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

Sample Day 1
1:00:00
Swim

W/U:
200 FR easy - practice breathing on both sides, r15s
1 x 100 Float Kick Drill, r10s
100 FR easy - practice sighting by popping head up every 3-4 strokes, r15s
1 x 100 Float Kick Drill, r10s

Main Set:

4 x 500 FR maintain same steady pace for all four (within 3-4s of each other), r20s

C/D: 200 easy CHOICE

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

Sample Day 2
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 3
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 3
1:00:00
Swim

W/U:
100 easy CHOICE
2 x 100 side kicking drill, r10s


Main Set:
Pyramid FR (use pull buoy on odd's):
100, 200, 300, 400 steady, r15s
then
400, 300, 200, 100 steady, r15s

C/D: 200 easy CHOICE

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

Sample Day 4
0:40:00
Run

Z2. Focus on relaxing upper body. Include 3 x 2' Z3 efforts mixed in.

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

Krista Schultz, MEd, CSCS
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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.