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IRONMAN 70.3 Staffordshire and IRONMAN UK Novice Plan 2021


Simon Olney

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42 Weeks

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Plan Description

In this training plan, official Ironman UK event coach, Ironman UK finisher, and British Triathlon Level 3 in training coach Simon Olney will help take you tackle both Ironman 70.3 Staffordshire and Ironman UK in the same year. This plan will be updated throughout the year if circumstances of the race change.

This plan is designed for athletes who have previously completed at least an Olympic distance triathlon before and are looking to step up to Ironman distance, although you could theoretically start this plan as a complete novice if you have experience open water swimming. This plan starts on the 14th September with a thorough preparation phase, with a separate plan available for those looking to bypass this phase of training.

I have written this plan with the dedicated athlete in mind who wants to do themselves justice on the course, putting in a time they are proud of, rather than the bare minimum to finish. The longest run of three hours and longest ride of six hours are all met by mid February, giving us five months to improve our race pace and taper into peak form.

The plan is carefully curated for the exacting demands of the Ironman UK course, which when I competed in 2019 had the largest amount of elevation gain of any course on the Ironman circuit, of which 14% of participants missed the cutoff, and only 1336 finishers out of 1618 listed athletes hearing those famous words at the finish line. While this year's course isn't as demanding, it's my mission to help you become one of those that makes it to the end.

When purchasing this plan you can E-mail me with any questions you have about training or the race and I'll do my best to help you. If you decide that the training plan doesn't quite suit your needs and you'd prefer me to coach you personally, I will debut the cost of the plan from your first month of coaching. More information can be found at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
3:24 hrs 6:00 hrs
Run x2
1:47 hrs 3:00 hrs
Swim x2
3,031m 4,000m
Day Off x1
—— ——
Strength x1
1:03 hrs 0:51 hrs
Workouts Per Week Weekly Average Longest Workout
3:24 hrs 6:00 hrs
1:47 hrs 3:00 hrs
3,031m 4,000m
Day Off
—— ——
1:03 hrs 0:51 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am an IRONMAN Certified Coach studying for their British Triathlon Level 3 course specialising in helping athletes with unpredictable lifestyles maximise their time, with success helping individuals qualify for world championship events and medal at national championships.

$90.00 - Buy Now