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IRONMAN 70.3 Triathlon Training Plan (24 Weeks, Option for Novice or Experienced)
Triathlon & Ironman Coaching
Our Plan. Your Courage. Your Commitment. SUCCESS!
When you cross the finish line of a half or IRONMAN 70.3® distance triathlon, you’ve accomplished something very special that most people can only dream about. Congratulations for taking on the challenge!
Designed by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulate his education, experience (28 IRONMAN distance finishes with an 8:51 PR) success and passion coaching thousands of triathletes to achieve their excellence…beyond what they knew they could do.
Starting 24 weeks before your goal race, this plan begins with a 6-week prep period (6-7.5 hrs per week) then progresses through three base periods 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 for the bike workouts as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 300 meters or yards continuously
• Bike: 60 minutes
• Run: 45 minutes
Your plan includes:
Questions? Please visit us on the web at enduranceworks.net or email David at: email@example.com.
Please note: IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
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