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

Average Weekly Training Hours 07:27
Training Load By Week
Average Weekly Training Hours 07:27
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.

A Recognized Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day -3
0:45:00
1500m
Fitness Test: Critical Swim Speed (CSS)

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

Warm Up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

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

Warm Down:
400 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day -2
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

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

Warm Up:
12 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:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

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

Sample Day -1
0:44:00
72.9TSS
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 0
0:45:00
1800m
Pool Swim: Threshold Efforts

These workouts involve a main set of efforts at threshold pace. They will boost your pace and increase your ability to hold race pace for longer.

Warm Up:
1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest),
1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest),
1 x (100 FS in Z4 + 30 secs rest).

Main Set: Repeat 2 sets of 500 as below:
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 15 secs rest),
1 x (100 FS in Z4 + 15 secs rest),
1 x (100 FS in Z5 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Warm Down:
1 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
1 x (50 Back in Z2 + 50 Breast in Z2 + 10 secs rest),
1 x (100 Choice in Z2).

Sample Day 0
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 2
2:30:00
141.7TSS
Endurance Ride With Sub Threshold Sections

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

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 2
0:10:00
13.8TSS
Run Off The Bike Faster at First

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.