IRONMAN 70.3 Training Plan for Women (Novice, 24 Weeks, Sunday Race), Reusable

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“It's never too late to be what you might have been.” - George Elliot

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 24-week training plan is to set you up for YOUR IRONMAN 70.3 SUCCESS on race day.

coach krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to succes

Starting 24 weeks before your goal race, this plan begins with a 6-week prep period (4.5-5.5 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 for biking as well.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 250 meters or yards continuously
  • 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, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.

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Questions?For more information about this plan, please DOWNLOAD the Description Document. You can visit us on the web at shedoestri.com or email Krista directly at: krista@shedoestri.com.

Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
  • IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

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