IRONMAN® 70.3® 20 Week Beginner

Author

IRONMAN

Length

20 Weeks

Typical Week

1 Custom, 2 Day Off, 3 Run, 2 Swim, 2 Strength, 2 Bike

Longest Workout

1:15 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

IRONMAN® 70.3® is an excellent endurance test for newer triathletes. Many athletes enjoy IRONMAN 70.3 because it is an event that demands a high level of fitness, but it is not so long that is requires all-consuming training. Getting to the start line well prepared and with a solid game plan gives you a lot more confidence for the day.

About The Plan

Enjoy this training plan, which is a manageable progression intended for newer IRONMAN® 70.3® athletes. The planned training hours of the program ease you into routine at 4 to 6 hours per week, and never exceed 11 hours. There are also plotted opportunities for “Boost Sessions”: time to work on your personal swim, bike or run area of need. This plan will accommodate the beginner who wants to feel prepared on the start line and who is targeting a successful finish. Do the sessions in the order listed, and pay close attention to the details within the individual sets. Exceeding the heart rate or perceived effort “Zone” indications may push you over the edge.

Prerequisites

You are healthy and injury free. Initial fitness requirements are low as this program spans enough duration to build you up for your big event. You are comfortable swimming, cycling and running and have the fitness and skills to complete 30 minutes of easy running, 60 minutes of easy riding and you can swim 800 nonstop. It is recommended that you have previously completed a Standard Distance triathlon (1 mile swim, 25 mile bike, 6 mile run).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:50
Training Load By Week
Average Weekly Training Hours: 07:50
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00

Aerobic Endurance. Flatter Terrain.
3 x [7.5' Run Zn 1, 2.5' Walk Zn 1]

Sample Day 2

0:45:00

DPS 1.5k:

WU: 200 Fr; 6 x 50D; 4 x 50 as 15fast/35ez.
MS: 3 x [50 DPS; 50 non-Fr; 50D; 50DPS]. For DPS, count strokes and report strokes and time.
CD: 100D; 100non-Fr.

Drills: pause 1, fist.

Sample Day 2

0:30:00

Functional Strength and Stability

Sample Day 4

0:45:00

Rec'y/Tech 1.5k:

WU: 2 x 200 as [100Fr, 100D].
MS: 2 x [2 x 100 Fr (10") smooth and easy; 4 x 50D (10"); 50K (30")].
CD: 2 x 100Fr.

Drills: pause 1, SA.

Sample Day 5

0:30:00

Aerobic Endurance. Flatter Terrain.
3 x [8.5' Run Zn 1, 1.5' Walk Zn 1]

Sample Day 6

0:40:00

Aerobic Endurance. Flatter Terrain.
Zn 1 gradually build to Zn 2.

Sample Day 6

0:30:00

Functional Strength and Stability

Click on the paper clip (above) to download the strength and conditioning workout.

IRONMAN® 70.3® 20 Week Beginner

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