Total Hours: 213
Earn bragging rights...forever... When you cross the finish line of a half distance triathlon, you've accomplished something very special.
Especially designed for NOVICE to INTERMEDIATE 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.
Please note: This plan starts any time and you can set it to end on race day. This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.
Starting 24 weeks before your target 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 with your long run on Wednesday and long bike on Saturday. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.
Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards
- Bike: 60 min
- Run: 45 min
Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Enjoy the down time! Watch intro to swim drills video (see embedded video by first clicking on "Exercises & Intervals" then clicking on "Workout Media").
Download our "Triathlon Training Plan Guide" by clicking on the paper clip icon above then select "TrainingPlanGuide_v12.pdf" file. The guide gives detailed instruction on how to use your training plan.
Download your complimentary "Build and Maintain: Strength Training for Triathletes" by clicking on the paper clip icon above selecting "StrengthTraining.pdf" file.
Planned Time: 0:40:00
W/U: 200 easy 2x100 side kicking drill (see embedded video) Main Set: 300 easy pull, r30s 6 x 50 easy (25 fist, 25 free), r10s 300 steady, r30s 4 x 50 steady (25 fast, 25 easy), r10s C/D: 300 pull easy focusing on long, gliding strokes
Core routine focusing on abs, back and hips.
Planned Time: 0:45:00
Start easy and build up to Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
Planned Time: 1:00:00
Z2 Include: 4 x 30s high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle) and 4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."
Whole body strength exercising with focus on core
Planned Time: 0:40:00
600 z2 (include 4 x 50 non-free mixed in), r30s 3 x 200 build up to Z3, r20s 8 x 50 (25 fast, 25 easy), r10s C/D: 200 easy choice