IRONMAN 70.3 Triathlon Training Plan (24 Weeks, Option for Novice or Experienced)

Last modified: June 30, 2017

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: 

  • Choice of either a Novice (first time IRONMAN) or Experienced athlete version.
  • Choice of the plan being online in TrainingPeaks or in .pdf format.
  • Periodized training with detailed daily workouts.
  • Monthly field tests to benchmark your progress and set training zones.
  • Our proprietary training plan guide and other online resources.
  • Video demonstrations including swim drills, bike drills and strength exercises.
  • Our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan.
  • Email access to David Glover at any time for questions about this plan.

Questions? Please visit us on the web at or email David at:

Please note: IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

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David Glover, MS, CSCS

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  • Local time
    February 22, 2018
    12:35 am
  • Bio
    Triathlons are your passion. It’s what you do. Training triathletes is our passion. It’s what we do. David has successfully completed 28 IRONMAN distance races since 1997 including IRONMAN World Championship and winning Vineman (twice). In 2007, he was selected for the Vineman Hall of Fame and his face appears...