Commit. Train. Perspire. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® triathlon, you've accomplished something very special.
Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for your successful IRONMAN 70.3 Lake Placid FINISH on September 10, 2017.
Crafted by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.
Starting 24 weeks before your goal race, this plan begins with a 6-week prep period (5-7 hrs) 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 as well.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 300 meters or yards
- Bike: 60 min
- Run: 40 min (run/walk)
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
Questions? Please visit us on the web at enduranceworks.net or email David directly at: firstname.lastname@example.org.
- This plan should be set to end on race day and can be re-used for other races.
- IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).