Phil's Novice IRONMAN 70.3 + Email Access to Coach. 08 Weeks (7-9 hrs/wk).

Average Weekly Training Hours 07:04
Training Load By Week
Average Weekly Training Hours 07:04
Training Load By Week



An IRONMAN 70.3 training plan for novice middle-distance triathletes.
Achieve your best ever race-fitness from 7 to 9 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, ride 2hrs 30 mins and run 90 mins. 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 -1
0:45:00
Strength & Conditioning Workout

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

Sample Day 0
0:42:00
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.

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

Sample Day 4
1:15:00
103.9TSS
Run off the bike

Get off your bike and run. Do the first 15 minutes in Z3. Then ease down into Z2 for the remaining 60 minutes.

Sample Day 4
2:15:00
124.8TSS
Race Practice Ride

This is a brick session, designed to gradually get you used to the demands of race day. 

Warm Up:
15 mins in Z2.

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

Warm Down: 
15 mins in Z1-2.

Sample Day 5
0:45:00
1900m
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.

Sample Day 20
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Nov-IM703-08

Sample Day 22
0:40:00
56.6TSS
Threshold Effort Run

Warm Up: 
15 mins in Z2.

Main Set: 
10 mins in Z4.

Warm Down:
15 mins in Z2.

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.