NOVICE IRONMAN 70.3 (Half Ironman). 8 to 9 hours per week. 8 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week

Designed for novice IRONMAN 70.3 triathletes, this plan will gradually build your speed, endurance and confidence for your target event.

"Let me express my thanks for guiding me through one of your plans for 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

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is on a Sunday.  Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:55:00
2300m
Pool Swim: Technique

These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the instructions attached to Day 1 for the KEY to abbreviations. See paper clip icon above, for swim drill descriptions.

Warm Up 
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests 

MAIN SET 
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.

Sample Day 2
0:15:00
Run Off The Bike, Fast at First

As soon as you finish today's ride, slip your running shoes on and run:

Start with 3mins run in Zone 4, then jog for 12mins in Zone 2.

Sample Day 2
1:08:00
Bike Threshold Efforts

This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each. 

Warm Up:
5mins in Zone 2, 
5mins as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
9x5mins in upper Zone 3 to low Zone 4, all with 60secs rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 3
0:51:00
Run Threshold Efforts

Before you do this workout, check out the Proprioceptive Cue in today's calendar. 

Warm Up:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
5x5mins in low Zone 4 +60secs recovery in Zone 1

Warm Down:
10 mins easy Zone 2 jog or run/walk

Sample Day 4
0:55:00
2300m
Pool Swim: Threshold Session

Warm Up:
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK as (50 in Zone 5, 50 in Zone 2).

Main Set:
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd rep),
4x50FC +20secs rests (sprint every one).


Warm Down
400 Choice

Sample Day 4
0:45:00
Strength & Conditioning Workout

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 6
1:10:00
Aerobic Endurance Run

Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast.

Phil Mosley
|
My Pro Coach

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

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.