Phil's Novice IRONMAN 70.3 + Email Access to Coach. 12 Weeks (8-9:15 hrs/wk).

Average Weekly Training Hours 07:29
Training Load By Week
Average Weekly Training Hours 07:29
Training Load By Week

An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 8 to 9:15 hours training per week!

Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

More Testimonials >

Is This Plan For You?

There are 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included. To commence this plan you should already be able to swim 1900m with frequent rests, ride 2hrs 30 mins and run 90 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday. Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 1
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x 50 FC in Z2 + 20 secs rest.
4 x (25 FC in Z4 + 25 FC in Z2) + 20 secs rest.

Main Set:
1 x 400 FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200 FC maximal effort time trial, record time.

Warm Down:
400m Choice

If you use yards, do this test in yards. If you use meters, do this test in meters.

Sample Day 2
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy)

Sample Day 4
Threshold Pool Swim

These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer. 

Warm Up:
All in Zone 2:
200 as (50 FC, 50 BACK, 50FC, 50 KICK) +15 secs rest,
200 as (50 DRILL*/50FC) +15 secs rest,
100 KICK.

Main Set:
6 x 100 alternating (100FC/100PULL) in Zone 4 + 15 secs rests.
4 x 50 KICK in Zone 4 +15 secs rests.
4 x 100 FC as (50 in Zone 5/50 in Zone 2) +15 secs rests.

Warm Down:
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 4
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 6
Endurance Ride With Sub Threshold Sections

This ride is designed to gradually get you used to the ride you'll be doing on race day. It features several efforts at a demanding but sustainable intensity.

Warm Up:
1 hour in Z2.

Main Set:
4 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).

Warm Down:
38 mins in Z2.

Sample Day 6
Run off the bike

Get off your bike and run. Do the first 5 minutes in Z3. Then ease down into Z2 for the remainder of the run.

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.