IRONMAN 70.3® Lake Placid Training Plan (EXPERIENCED, 10 Weeks)
David Glover, MSE, MS, CSCSAll plans by this Coach
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Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in your IRONMAN 70.3 Lake Placid race.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.
Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 750 meters or yards continuously
• Bike: 2 hours
• Run: 75 minutes
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:25 hrs||2:00 hrs|
|2:39 hrs||1:00 hrs|
|4:33 hrs||3:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:25 hrs||2:00 hrs|
||2:39 hrs||1:00 hrs|
||4:33 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor