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Ironman 70.3 Triathlon Plan for Beginners - 16 weeks

Author

Paul Jones

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Length

16 Weeks

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Plan Description

A training plan designed for those athletes who have 6-10 hours per week to train. The plan assumes you have some fitness and are looking to step up to a Half Ironman Distance Triathlon having done some triathlon training previously.
No need for expensive equipment - this plan has been written to enable anyone to be able to complete it.
The sessions have been written so you can complete them on your own. Swim sessions provided are written to help you enhance your technique and your performance too. The drills used are demonstrated through the F4L Triathlon Coaching website: www.f4lcoaching.com
Cycling sessions can be done on the turbo trainer or on the road - although getting outside is the preferred option at this level.
The plan is aimed at completing a Half Ironman Distance Triathlon - hence the nature of the sessions.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
2:07 hrs 1:00 hrs
Bikex2
2:35 hrs 3:00 hrs
Runx2
1:26 hrs 2:00 hrs
Day Offx1
—— ——
Strengthx1
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:07 hrs 1:00 hrs
Bike
2:35 hrs 3:00 hrs
Run
1:26 hrs 2:00 hrs
Day Off
—— ——
Strength
0:22 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Paul Jones

F4L Triathlon Coaching

Triathlon & IRONMAN coaching with an internationally accredited Triathlon Coach with over 15 years experience.
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My coaching caters for triathletes aiming to better their performance in Ironman, 70.3 or ITU World Championships. To take you to the next level.
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Now based back in the UK, I will use my knowledge and experience to help and guide you with a bespoke individual training program, that will help you to achieve your goals and keep you improving for years to come!