Phil's Beginner IRONMAN® 70.3® + Email Access to Coach: 08 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

8 Weeks

Typical Week

2 Bike, 2 Other, 2 Swim, 1 Day Off, 2 Run, 1 Strength

Longest Workout

1:10 hrs swim
3:00 hrs bike
1:40 hrs run

Plan Specs

triathlon half ironman beginner hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



An IRONMAN 70.3 training plan for Beginner triathletes.
Peak for your Best Ever Race!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I used your Beginner 70.3 plan and completed my first 70.3!! The plan was easy to follow, I would highly recommend to anyone looking to complete their first HIM. Awesome training plan!!" Nicole Frana, 2019

"I just finished my first IM 70.3 using your Beginners Plan, I can't tell you how excited I am with my finish. Thanks so much for the plan, blogs and support." Ben Ceccarelli, 2019


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Is This Plan For You?
  • Progress from 7:30 to 9:15 hrs of training per week
  • Each week includes 2 swims, 2 rides, 3 runs, 1 strength session and 1 day off
  • The 4th week is active recovery
  • Brick sessions and open water swims are included
  • There is a fitness test at the start of your plan
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start this plan you should be able to swim 1800m, ride 2:45 hrs and run 1:30 hrs. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:00
Training Load By Week
Average Weekly Training Hours: 07:00
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

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 2

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 4

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 secs 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 5

0:40:00
Peak Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bird Dog: 3 x 8 (Exercise 19)
7. Lying Hip Abduction: 3 x 12 (Exercise 20)
8. Plank: 1 x 3 (Exercise 21)
9. Reverse Crunch: 3 x 12 (Exercise 28)

Flexibility: 10-15 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 30 - 50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6

1:00:00
80TSS
Run Off The Bike Faster At First

Get off your bike and run. Nice and steady in Z2.

Sample Day 6

2:45:00
136.4TSS
Race Practice Ride

This brick session is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this ride.

Warm Up:
45 mins in Z2.

Main Set:
5 x (10 mins in low to mid Z3 + 5 mins in Z2).

Warm Down: 
45 mins in Z1-2.

Sample Day 7

0:50:00
1800m
Open Water Swim

Open water swim all in Z2. Take as many rests as you want. This first swim is just to get used to the environment. We'll do some faster sections from next week onwards, but just take it easy today.

For all swims follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Swimming in open water in training will boost your confidence and technique.

For more on Open Water Swimming:

https://myprocoach-help.zendesk.com/hc/en-us/articles/360024016032

Phil's Beginner IRONMAN® 70.3® + Email Access to Coach: 08 Weeks

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