IRONMAN 70.3 Training Plan (Novice, 14 Weeks, Sunday Race), Reusable + Starts Any Week

enduranceworks krista schultz ironmanCommit. Train. Perspire. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.

Designed for NOVICE to INTERMEDIATE age group triathletes with full time jobs or other commitments, the primary goal of this training plan is to set you up for your SUCCESSFUL finish on race day.

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 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. 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: 500 meters or yards continuously
  • Bike: 90 min
  • Run: 60 min

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: david@enduranceworks.net.

Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running RacesĀ (from 5k to marathon), too.

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

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