6months_IM70.3_Beginner

Average Weekly Training Hours 09:55
Training Load By Week
Average Weekly Training Hours 09:55
Training Load By Week

A beginners 6 month training plan aiming for an Ironman 70.3 race or similar type of triathlon distance.
10-12 hours a week with the longest week being 14.5 hours and shortest week being 7 hours.
Included and before the program in itself starts is a 2 weeks adaptation period. This can be skipped entirely or partly but is a good way to slowly get your body used to an increased work load and multiple disciple workouts.

Sample Day 1
0:30:00
Base training

Goals:
Easy training set with controlled motions and focus on technique.

Workout:
WU (Warm-up): 5 min easy cardio (jog, bike, crosstrainer)
Activation:
Walking lunges: 10 repetitions, unweighted.
Plank 3x15 sec (15 sec rest, come to childs pose at rest)
Resistance:
Knee lunge, 3 sets 10 repetitions (5 each leg), low weight dumbbell, 20 sec rest between sets.
Lateral pull down, 3 sets 10 repetitions, low weight, 20 sec rest between sets.
Core:
Swiss ball roll-out, 3 sets 10 repetitions, Keep motion controlled; do not arch back, 20 sec rest between sets.
Side planks, 3 sets 10 seconds per side (per set), 20 sec rest between sets.
Stretch:
Full body stretch, 10 minutes

Sample Day 1
0:30:00
Base training

Easy run:

10 minutes easy jog including 4-5 speed pickups, 20-25 meters each.
10 minutes running in a controlled pace.
5 minutes easy jog.
5 minutes stretch.

Sample Day 2
0:30:00
Base training

Easy set to get into rhythm, pace and to start muscle activation.

WU:
3x100m FS (Free Style). 30 sec RI (Rest Interval).
8 pushes off the wall: Push off from the wall and glide with hands in front off body. Try to glide longer for each push-off without pushing off harder from the wall.
Main:
50m FS 30 sec RI
100m FS 35 sec RI
200m FS 40 sec RI
100m FS 35 sec RI
50m FS 30 sec RI
CD:
200m any stroke.

Sample Day 4
0:30:00
Base training

30 minutes easy spin.
On road or trainer. If on road be careful in traffic!
No other objective than that to go on the bike for 30 minutes to start muscle activation. Go easy!

Sample Day 4
0:30:00
Base training

Goals:
Easy training set with controlled motions and focus on technique.

Workout:
WU (Warm-up): 5 min easy cardio (jog, bike, crosstrainer)
Activation:
Walking lunges: 10 repetitions, unweighted.
Plank 3x15 sec (15 sec rest, come to childs pose at rest)
Resistance:
Knee lunge, 3 sets 10 repetitions (5 each leg), low weight dumbbell, 20 sec rest between sets.
Lateral pull down, 3 sets 10 repetitions, low weight, 20 sec rest between sets.
Core:
Swiss ball roll-out, 3 sets 10 repetitions, Keep motion controlled; do not arch back, 20 sec rest between sets.
Side planks, 3 sets 10 seconds per side (per set), 20 sec rest between sets.
Stretch:
Full body stretch, 10 minutes

Sample Day 6
0:30:00
Base training

Easy run:

10 minutes easy jog including 4-5 speed pickups, 20-25 meters each.
10 minutes running in a controlled pace.
5 minutes easy jog.
5 minutes stretch.

Sample Day 6
0:30:00
Base training

Easy set to get into rhythm, pace and to start muscle activation.

WU:
3x100m FS (Free Style). 30 sec RI (Rest Interval).
8 pushes off the wall: Push off from the wall and glide with hands in front off body. Try to glide longer for each push-off without pushing off harder from the wall.
Main:
50m FS 30 sec RI
100m FS 35 sec RI
200m FS 40 sec RI
100m FS 35 sec RI
50m FS 30 sec RI
CD:
200m any stroke.

Tony Persson
|
TJCoaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University.
I have coached multiple clients with a wide spread of abilities from finishing there first Ironman and/or IM70.3 to clients qualifying and finish at World Championship races.

As for myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I'm an IM70.3 World Champion finisher and Duathlon World Championship qualifier.