IRONMAN 70.3 Full Plan 30 Week Base, Build, Peak, Taper, and Race
Author
The Training Plan Source Powered By IREP Athletics
All plans by this CoachLength
30 Weeks
Typical Week
4 Run, 3 Swim, 3 Bike
Longest Workout
1:30 hrs swim
5:05 hrs bike
2:15 hrs run
Plan Specs
triathlon ironman beginner intermediate advanced masters base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Overview: This Training Plan runs for a total of 30 weeks. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets the following key components of the athletes physiology and progresses up through race day: Aerobic Efficiency, Skill Development, Muscular Strength.
See Full Plan Details Here:
See Full Plan Details Here:
https://www.thetrainingplansource.com/30weektriathlontrainingschedule
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.
Stats
Sample Day 1
10 mins Z1
10 mins drill work
10 mins Z1
Sample Day 3
10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
++
3 x 10 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1
Sample Day 7
10 minute warm up Z1
++
6 x 30 second strides with a 2 minute recovery
Recovery protocol as follows:
1. walk the first third of the recovery back to start
2. choose- a drill of choice for the middle third
Drills to focus on:
Butt kickers - https://youtu.be/LVvlyyD44-c
Ankling - https://youtu.be/1baMPvFghPs
Pawing - https://youtu.be/nOXwIKcP5S0
Lateral Shuffle/Carioca - https://youtu.be/UMNJQO66ALk
A Skips - https://youtu.be/rsKtYWaR7CU
B Skips - https://youtu.be/j3hWOaeD6JE
3. walk the remaining third of recovery
++
5 minute Cooldown
Sample Day 14
10 mins Z1
15 mins drill work
10 mins Z1
Sample Day 15
45 minutes middle of Z2
This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.
Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass
Sample Day 17
10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
++
3 x 10 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
++
5 minute cooldown very easy Z1
Sample Day 24
60 minutes middle of Z2
This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.
Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass