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Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 16 week multimedia training program.   You should first be able to swim 1,000 yards, bike 90 minutes and run 45 minutes prior to starting this program and allow between 6 hours and 12 hours of training per week.

16 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video 

MONDAY

45 Minutes / Stability and Endurance- Refer to sample strength at the end of week 16 Reference:

WU: Warm Up MS: Main Set CD: Cool down ” seconds

‘ minutes
RPE = Rate or Perceived Effort

Additional Resource Article:  Strength / Cross Training Ideas

TUESDAY

1:00 Bike Test with Power and Heart Rate
20 minute Test (Indoors or Outdoors)
WU: 10 minute warm up then 3X1 minute 100 plus rpms, Rest 1 minute 5 minute all out effort
10 minute spin
MS: 20 minute all out effort (Record Average power and heart rate) CD: 10 minutes

Additional Resource Articles:

Quick Guide to Setting Zones

Rate of Perceived Effort Chart

WEDNESDAY

40 Minutes / Swim Test
WU: 400 warm up 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200

Your time for the 1,000 is divided by 10 to get your avg. pace. This pace is now known as your T-Pace.

THURSDAY

45 Minutes / Stability and Endurance Same routine as Tuesday

Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. You want to cover the three miles as quickly as possible. Don’t go real fast and then slow down.
• Walk 10 minutes very easy to cool-down.
• Record RPE (​Rated Perceived Exertion)​, time, pace, average heart rate.

Additional Notes:

WU: Review the video links below for your run
Then do the following drills during a 10 minute warmup, 4X30″ of each

1. ​Lean Forward

2. ​Foot placement

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

1:30 Bike
Ride 90 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence)

Additional Resource:  Cycling Skills

SUNDAY

1:00 Run
Run 1 hour focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2

Additional Resources / Articles / Video Links

 

15 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video 

MONDAY

40 Minutes / Swimming
Swim with a masters group or solo.
Focus on skills and drills.
Swim masters or on your own.
WU: 300 loosen up include drills
MS: 2x( 50-100-150-150-100-50) RI 15”
Set 1 zone 2
Set 2 zone 3
CD: 200
Continued – 45 Minutes / Stability and Endurance

TUESDAY

60 Minutes Bike / Cadence Drills
Ride on your trainer or take a spin class and focus on skills and drills. Zone 1-2 intensity. Sample workout below

WU: 10 minutes
MS: 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke
10 min spin Z2
5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke
CD: 10 minutes

” = seconds
‘=minute
RPMS – revolutions per minutes RLO = right leg only
LLO = LLO
RPR = ​Rated Perceived Exertion

WEDNESDAY

Swim 1500 yards / 1640 Meters
Swim with a masters group or solo.
WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 fingertip drag / 25 fist
2X50 25 thumbslide/25 HOOW
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Continued – 45 Minutes / Stability and Endurance

THURSDAY

45 Minutes / Run
Run 3-5 miles with added skills and drills. Intensity zone 1-2. Sample workout below.

WU: 10 minute walk jog
MS: Run 15 minutes. During your run add 6X30 second accelerations at any 6 points you are ready to pick up your pace. Ok to walk for recovery. The goal is to increase your leg turnover, so count your cadence.
CD: 5-10 minute walk/jog

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

1:45 Bike
Ride 90 minutes over a hilly course. Zones 1-3.

SUNDAY

1:10 Run
Run 1 hour focus on your form. Forward lean, aim for 85-90 one foot strikes per minute.
Intensity Zone 1-2

 

14 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video 

MONDAY

40 Minutes / Swimming
Swim with a masters group or solo.
WU: 300 free, 100 drill, 100 pull-4X50 swim build MS: 2X200 RI 20″
2X150 RI 15″
2X100 RI 10″
2X50 RI 5″
CD: 4X50s 25 drill, 25 choice

Continued – 45 Minutes / Stability and Endurance Goals: Core strength and balance.

TUESDAY

60 Minutes Bike Cadence Drills
Ride 60 minutes on your trainer or take a spin class focus on skills and drills. Zone 1-2 intensity. Sample workout below
WU: 15 minutes zone 1
MS: 10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets 10 min spin Z2
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 15 minutes

WEDNESDAY

Swim 1500 yards / 1640 Meters
Swim with a masters group or solo.
Focus on skills and drills. Approx. 1500-2000 yards WU: 400 as 50 swim / 50 drill
5 x 200 RI 20” build within each 200
5×100 descend 1-4
CD: 100 easy

Continued – 45 Minutes / Stability and Endurance Goals: Core strength and balance.

THURSDAY

45 Minutes / Run
WU: 10 minute walk jog
MS: Run 15 minutes. During your run add 6X30 uphill or downhill The goal is to increase your leg turnover. so count your cadence
CD: 5-10 minute walk/jog

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

2:00 Bike Strength
Ride 2 hours on a hilly course. Intensity primary zone 2-3. Example below.

WU: 15 minutes zone 1
MS: 90 minutes on a hilly course or simulate hills by riding in a lower cadence today. Zone 2-3
CD: 15 minutes zone 1

SUNDAY

1:20 Run
Run 80 minutes focus on your form. Forward lean, aim for 85-90 one foot strikes per minute.
Intensity zone 1-2

13 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

30 Minutes / Swimming
Swim with a masters group or solo.
Focus on skills and drills. Approx. 1000 yards
WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
4X 50 as 25 fingertip drag/ 25 swim
4X50 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set. 12X 50 swim RI 10″
CD: 4X50 as 25 thumbslide / 25 fingertip drag
Continued – 30 Minutes / Core
Goals: Core strength and balance.

TUESDAY

45-60 Minutes Bike
Ride on your trainer or take a spin class focus on skills and drills. Zone 1-2 intensity.

WEDNESDAY

30 Minutes / Swimming
Swim with a masters group or solo.
Focus on skills and drills. Approx. 1000 yards

Continued – 30 Minutes / Core
Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class.
Controlled motions. Focus on Technique

THURSDAY

30 Minutes / Run
Run 30 minutes same as last week focus on skills and drills.

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

1:30 Bike
Ride 90 minutes in zone 1-2.
Focus on your pedal strokes and 90 rpms (cadence).

SUNDAY

1:00 Run
Run 1 hour focus on your form.
Forward lean, aim for 85-90 one foot strikes per minute.

Intensity zone 1-2

12 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

60 Minutes / Swimming
Endurance skills and drills, Zone 2
WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
4X 50 as 25 fingertip drag/ 25 swim
4X50 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set. 12X 50 swim RI 10″
CD: 4X50 as 25 thumbslide / 25 fingertip drag

Continued – 45 Minutes / Strength Increase Resistance

TUESDAY

45 Minutes / Run ​(KEY WORKOUT)​ ​Zone 3
WU: 1 mile zone 1-2
MS: Run 3 miles progressive increase your pace each mile zone 3 CD: 1 mile zone 1-2

OPTIONAL WORKOUT (If you feel up to it):
Easy Bike spin to work on skills and drills for 30-45 minutes

WEDNESDAY

45 Minutes / Swim ​(KEY WORKOUT)​ ​Zone 3

Sample workout:
WU: 400 Swim, 8X50s odds drill / even’s stroke
MS: 10-15 X100 @ T-pace + 5 seconds so if you T pace is 2:00 these are swim at 2:05, Rest Interval 10″
CD: 8 x 50s odds kick even’s swim

Continued – 45 Minutes / Strength

THURSDAY

75 Minutes / Bike ​(KEY WORKOUT)​ ​Zone 3

Sample Workout:
WU: 15 minutes Zone 1–2 spin (focus on pedal stroke)
5x: 30 seconds left leg SLD; 30 seconds right leg SLD
MS:
-1×15 minute lower end of zone 3
-spin 5:00
-5X5:00 higher end of zone Zone 3 at 95-100 Rest Interval 1:00 CD: 10 minutes Zone 1–2 spin

Continued – 15 Minutes / Transition Run
Transition run immediately after the bike 10-20 minutes

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

2:30 Bike
Bike in Zones 2-3

Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minute Zone 3 efforts

SUNDAY

1:30 Run Zone 2-3

Sample workout:
45 minutes in Zone 2
Turnaround and run :45 minutes Zone 3

Additional Video Links

 

11 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

70 Minutes / Swimming
Endurance skills and drills, Zone 2
WU: 300 loosen up
Drills: Focus on how well you do the drills, not on how fast.
4X75 25 fingertip drag / 25 fist / 25swim
4X7525 thumbslide/25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 5X 200 descend 1-5 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Continued -​ ​45 Minutes / Strength Increase Resistance

TUESDAY

45 Minutes / Run ​(KEY WORKOUT) Run 45 minutes in Zone 3
WU: 1 miles include skills and drills
MS: 3X 1 mile zone 3-4

CD: 1 mile include dynamic stretch

OPTIONAL WORKOUT (If you feel up to it):
Easy Bike spin to work on skills and drills for 30-45 minutes

WEDNESDAY

60 Minutes / Swim ​(KEY WORKOUT)
WU: 300 from 8×25 drills (finger tip drag, fist, one arm only) MS:
10×50 moderate pace RI 10″
5X 100 pull RI 10″
8X 50s RI 10″
4X 100 pull
CD: 2-6X 50 alternate swim/drill

Continued – 45 Minutes / Strength

THURSDAY

75 Minutes / Bike ​(KEY WORKOUT)
WU: 15 minutes zone 2
MS: 3×15 minutes zone 3 RI 5 minutes zone 1
CD: 15 minutes zone 1
Continued – ​​15 Minutes / Transition Run
Transition run immediately after the bike for 10-20 minutes

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

2:30 Bike
Bike in Zones 2-3

Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minute Zone 3 efforts

SUNDAY

1:40 Run
Run 100 minutes Zone 2-3

 

10 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

80 Minutes / Swimming
Endurance skills and drills, Zone 2
WU: 400 loosen up
Drills: Focus on how well you do the drills, not on how fast.
4X 100 25 fingertip drag / 25 fist / 50wim
4X 100 25 thumbslide/25 HOOW / 50 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim
Continued – ​​45 Minutes / Strength
Increase Resistance

TUESDAY

45 Minutes / Run ​(KEY WORKOUT) WU: 1 miles include skills and drills
MS: 3X 1 mile zone 3-4
CD: 1 mile include dynamic stretch

OPTIONAL WORKOUT (If you feel up to it):
Easy Bike spin to work on skills and drills for 30-45 minutes

WEDNESDAY

60 Minutes / Swim ​(KEY WORKOUT)
WU: 200 swim.100 kick. 200 pull, 100 drill
MS: 5x (4 x 75 RI 10” )odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate Pull 2-4x 300 strong
CD: 100 easy

Continued – 45 Minutes / Strength Workout

THURSDAY

75 Minutes / Bike ​(KEY WORKOUT)
WU: 15 minutes zone 2
MS: 4X 10 minutes zone 4 or hill repeats RI 5 minutes zone 1 CD: 15 minutes zone 1

Continued – ​​15 Minutes / Transition Run
Transition run immediately after the bike for 10-20 minutes

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

3:00 Bike
Bike in Zones 2-3

Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minute Zone 3 efforts

SUNDAY

1:50 Run
Run 110 minutes Zone 2-3

9 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video 

MONDAY

45 Minutes / Swimming Endurance skills and drills, Zone 2 2000

Continued – 30 Minutes / Strength

TUESDAY

30 Minutes / Run
Run 30 minutes Zone 2-3

WEDNESDAY

45 Minutes / Swim
Endurance skills and drills, Zone 2 Approx. 1500-2000 yards

Continued – 30 Minutes / Strength Increase Resistance

THURSDAY

60 Minutes / Bike Zone 2-3

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

 2:30 Bike
Bike in Zones 2-3

 

Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minute Zone 3 efforts

SUNDAY

1:30 Run
Run 90 minutes Zone 2-3

 

8 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

75 Minutes / Swimming Endurance skills and drills zone 2 WU: 300 free, 200 kick, 100 drill, MS: 4X200 RI 10″
4X150 RI 10″
4X100 RI 10″
4X50 RI 10″
4X25 RI 10″
CD: 6X50s 25 drill, 25 choice

Continued – ​​30 Minutes / ​Strength (Power Phase)

TUESDAY

60 Minutes / Run Test ​(KEY WORKOUT)
Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. You want to cover the three miles as quickly as possible. Don’t go real fast and then slow down.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate

OPTIONAL WORKOUT (If you feel up to it):
Easy spin for skills and drills for 60-75 minutes in Zone 2

WEDNESDAY

60 Minutes / Swim Test ​(KEY WORKOUT) WU: 400 warm up 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200

This time for the 1,000 is divided by 10, to get your avg. pace.
This pace is now known as your T-Pace. Compare with your first swim test to see your progress.

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY

60 Minutes / Bike Test with Power and Heart Rate ​(KEY WORKOUT)
20 minute Test (Indoors or Outdoors)
WU: 10 minute warm up then 3X1 minute 100 plus rpms, Rest Interval 1 minute

5 minute all out effort
10 minute spin
MS: 20 minute all out effort (Record Average power and heart rate) CD: 10 minutes

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

4:30 Brick Workout ​(KEY WORKOUT) 4:00 Bike / :30 Minute Run
Zone 2-3

Sample workout:
WU: 30 minutes Zone 1–2 spin (focus on cadence)
3 hours steady state Zone 3 (focus on nutrition timing) Pickup sprints for 30 seconds every 15 minutes
CD: 30 minutes Zone 2–3 (focus on spinning legs)

30 Minute Run Transition
Practice fast transition
Focus on second half faster than the first half

SUNDAY

2:00 Run Zone 2-3

7 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

75 Minutes / Swimming
Endurance skills and drills Zone 2
Approx. 2000-3000 yards
WU: 200 swim.100 kick. 200 pull, 100 drill
MS: 16x 100 RI 10” odds done as 50 fast, 50 evens 25 easy, 50 fast, 25 easy) CD: 100 easy

Continued – 30 Minutes / ​Strength (Power Phase)

TUESDAY

60 Minutes / Run ​(KEY WORKOUT)
WU: 10 minutes plus drills and dynamic warm up
MS: Run 1 mile @ zone 3, then 4X 800 zone 4, RI 200 CD: 5-10 minutes easy

OPTIONAL WORKOUT (If you feel up to it):
Easy spin with skills and drills for 60-75 minutes in Zone 2

WEDNESDAY

75 Minutes / Swim ​(KEY WORKOUT)
WU: 2x (100 swim, 100 kick, 100 drill)
MS: Swim 4X500 #1 easy #2 300 EZ 200 hard #3 100 easy/300 hard/100 easy, #4 100 easy/400
Easy = zone 2 hard =zone 3-4
CD: 300 choiceSwim 1:15 Zone 3-4
VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY

90 Minutes / Bike ​(KEY WORKOUT) Zone 4

Sample Workout #1:
WU: 5 minutes Zone 1–2 spin (focus on cadence)
5x (:30 seconds left leg; Single Leg Drills (SLD); 30 seconds right leg SLD. 5 minute spin
MS: all 90-100 rpms
5x 30 seconds Zone 4 / :30 zone 2
5x 1 minute Zone 4 / 1:00 zone 2
5x: 2 minute Zone 4 / 2 minute Zone 2
5 minute steady Zone 3
5x: 2 minute Zone 4 / 2 minute Zone 2
5x 1 minute Zone 4 / 1:00 zone 2

5x 30 seconds Zone 4 / :30 zone 2 CD: 5 minute zone 1-2

Sample Workout #2:

WU: 30 minutes for ex. 10 minute zone 1, 10 minutes zone 2, 10 minutes zone 3. MS: ladder 2 times
1 minute zone 4/ 1 minute zone 2
2 minute zone 4/ 1 minute zone 2

3 minute zone 4/ 1 minute zone 2 4 minute zone 4/ 1 minute zone 2 5 minute zone 4/ 1 minute zone 2 CD: 20 minutes zone 2

OPTIONAL WORKOUT (If you feel up to it):
Easy run for 30-45 minutes, skills and drills in Zone 2

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

4:45 Brick Workout ​(KEY WORKOUT) Similar to last week; longer run this time 3-4 Hours Bike / :45 Minute Run
Zone 2-3

SUNDAY

2:15 Run Zone 2-3

6 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

75 Minutes / Swimming Endurance skills and drills Zone 2 WU: 2x (100 swim, 100 kick, 100 drill) MS: Swim 4X500 build within
CD: 300 choice

Continued – 30 Minutes / ​Strength (Power Phase)

TUESDAY

60 Minutes / Run ​(KEY WORKOUT) WU: 1 mile plus dynamic warm up
MS: 1-2-3-4-5-4-3-2-1 minutes zone 4, RI 2′ CD: 1 mile plus static stretch

OPTIONAL WORKOUT (If you feel up to it):
Easy spin with skills and drills for 60-75 minutes in Zone 2

WEDNESDAY

75 Minutes / Swim ​(KEY WORKOUT) WU: 8X 100 odds swim/evens drill
MS: swim 2k continuous
CD: 200 esay

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY

90 Minutes / Bike ​(KEY WORKOUT)

WU: 30 minutes for ex. 10 minute zone 1, 10 minutes zone 2, 10 minutes zone 3 MS: 4X 4 miles at zone 4 effort, rest interval at 3 minutes
CD: 20 minutes zone 2

OPTIONAL WORKOUT (If you feel up to it):
Easy run 30-45 minutes, skills and drills in Zone 2

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

5:00 Hour Brick Workout ​(KEY WORKOUT) 3-4 Hours Bike / 60 Minute Run
Zone 2-3

SUNDAY

90 Minutes / Run Zone 2-3

5 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

45 Minutes / Swimming
WU: 400 then 4X 100 drill
MS: 300 swim 3X 100 descend 200 swim 2X 100 build
100 swim

CD: 100 easy
Continued – 30 Minutes / Power Phase

TUESDAY

45 Minutes / Run ​(KEY WORKOUT) Shorter intervals with longer recovery
WU: 20 minuntes
MS: 4X 400 then 2X 800 repeats RI 400 easy CD: 10 minutes

WEDNESDAY

45 Minutes / Swim 2000 build

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY

60 Minutes / Bike Zone 2-3

Sample Workout:
WU: 30 minutes. For example, 10 minute zone 1, 10 minutes zone 2, 10 minutes zone 3
MS: 4X 2 miles at zone 4 effort, rest interval at 3 minutes
CD: 20 minutes zone 2

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

3:00 Hour Brick Workout ​(KEY WORKOUT) Either compete in a race or do the workout below.

Swim :30 zone 3-4
Bike 2-3 hours zone 3-4 Run :30 minutes zone 3-4

SUNDAY

90 Minutes / Run Zone 2

 

4 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

60 Minutes / Swimming Zone 3

WU: 200 swim, 100 kick, 200 swim, 100 kick, 100 swim.
MS: Swim 4X500 #1 easy #2 300 EZ 200 hard #3 100 easy/300 hard/100 easy, #4 100 easy/400
CD 300 choice
Continued – 30 Minutes / ​Strength Maintenance

TUESDAY

45 Minutes / Run ​(KEY WORKOUT)​ Zone 4
WU: 15 minutes include skills and drills
MS: 2x 800 then 2×1 mile repeats with longer rest than last month.

OPTIONAL WORKOUT (If you feel up to it):
Easy spin. Work on skills and drills for 60-75 minutes in Zone 2

WEDNESDAY

60 Minutes / Swim ​(KEY WORKOUT) Zone 4

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY

90 Minutes / Brick Workout ​(KEY WORKOUT) Bike 1:00 zone 4

Sample Bike Workout: 20 minutes zone 2
30 minutes zone 4
10 minutes zone 2

Run :30 (zone 2-3)

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

3:45 Hour Brick Workout ​(KEY WORKOUT) Bike 3:30 zone 3
Run :15 zone 3

SUNDAY

2:15 Hours / Run ​Zone 3

3 Weeks Out – Ironman 70.3 Training Plan for Beginners

MONDAY

60 Minutes / Swimming
WU: 400 swim, 300 stroke, 200 kick, 100 drill
MS: 6X (150 swim, RI 10″, 100 Swim faster RI 15″, 50 sprint RI 20″) CD: 8X50 IM drill

Continued – 30 Minutes / ​Strength Maintenance

TUESDAY

60 Minutes / Run ​(KEY WORKOUT)
WU: 10 min of easy running……last 5:00 add in 6 x :30 builds; building up to a pretty quick speed
MS::
6 x 800 strong zone 4 RI 400
CD:
comfortable run for 10 min

OPTIONAL WORKOUT (If you feel up to it):
Easy spin skills and drills 60-75 minutes in Zone 2

WEDNESDAY

75 Minutes / Swim ​(KEY WORKOUT)
WU: 200 S, 200 K, 200 P then 16X25 odds easy/evens sprint on :40 MS: 2x ( 50-100-150-200-200-150-100-50) 10 seconds rest
Swim 10X50 odds sprint/evens easy
CD: 200

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY

90 Minutes / Bike ​(KEY WORKOUT)
Zone 4
Warm up then MS: 4X 3 mile Zone 4 Efforts Then cool down

OPTIONAL WORKOUT (If you feel up to it): 30 minute easy swim, skills and drills Zone 1-2

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

4:00 Hour Brick Workout ​(KEY WORKOUT) Swim :30 zone 2
Bike 3:00 zone 3
Run :30 minutes zone 3

SUNDAY

1:45 Hours / Run Zone 3

2 Weeks Out – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

60 Minutes / Swimming
WU: 300 loosen up include some fingertip and thumb slide drill MS:
3x (5X 100) drop your send off by 5 seconds each set
CD: 200

Continued – 30 Minutes / ​Strength Maintenance

TUESDAY

45 Minutes / Run ​(KEY WORKOUT)
WU:
10 min of easy running……last 5:00 add in 6 x :30 builds; building up to a pretty quick speed
MS::
6 x 400 RI 400 easy
CD:
comfortable run for 10 min

WEDNESDAY

45 Minutes / Swim ​(KEY WORKOUT) WU: 400 swim 300 pull, 200 kick, 100 drill MS: 2X 800 strong RI 30″
CD: 200 drill and kick

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY

60 Minutes / Bike ​(KEY WORKOUT) Zone 4

MS: Shorter with longer recovery 6X1 mile Zone 4 Efforts

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

2:30 Hour Brick Workout ​(KEY WORKOUT) Bike 2:15
Run :15 minutes
Zone 2-3

SUNDAY

60 Minutes / Run ​Zone 3

 

Additional Resources / Articles / Video Links

 

Race Week – Ironman 70.3 Training Plan for Beginners

Training Week Coaching Video

MONDAY

30 Minutes / Swimming
WU: Pre race warm up 10 minutes easy swimming and sighting MS: 8X 100 build
CD: 200

TUESDAY

30 Minutes / Run WU: 1 mile easy
MS: 1 mile race pace CD: 1 mile easy

WEDNESDAY

30 Minutes / Swim
WU Pre race routine
MS: 16 X 50 odds fast / evens easy CD: 100

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY

​60 Minutes Brick Workout Bike :45 zone 3
Run :15 zone 3

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

60 Minutes – All Three Swim :15 Minutes Bike 30 Minutes
Run :15 minutes

SUNDAY

RACE DAY! Trust your training and your coach and most importantly, have FUN!

 

Additional Strength Workouts

Stability and Endurance

Goals: Controlled motions; focus on technique WU: 5 minute cardio of choice
DYNAMIC STRETCH
-Elbow and knee lunge

-Arm swings
-Inch worms
-Walking hip cradle ACTIVATION -Plank
-Double leg bridge
-Single leg bridge Lateral hip circuit

MS:
-Romanian deadlift Step up -Lat pull down
-Dumbbell bench press -I/Y/T/W shoulder series -Clam shell series
– Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Maximum Strength

WU : 5 minute jog then DYNAMIC STRETCH Elbow and knee lunge X 10
Walking hip cradle X 10
Lateral lunges X 10 each side

Plank hold as long as your can Single leg curl on stability ball

MS: 4X 6- reps RI 1 minute between sets
Split squat—Romanian deadlift—Lat pulldown—Dumbbell bench press 2X 15 I/Y/T/W shoulder series
2x 30 each side Clam shell
CORE
Stability ball rollout
Side plank with leg lift

CD: Static stretches / foam roll

Power

WU:Do the following.
1. Rope jumping: 2 sets of 50 jumps done very quickly (45 sec recoveries)
2. Skipping: 3 sets of 50 skips (45 sec walk recoveries)
3. Forward 2-leg hopping: 2 sets of 30 hops (or hop up onto a 16-20 inch box) (45 sec walk recoveries)
4. Forward 1-leg hopping: 1 set of 30 hops/leg (45 sec walk recovery) STRETCH Elbow and knee lunge, Walking hip cradle, Scorpion

ACTIVATION
Plank- hold up opposite arm and leg—Single leg bridge on stability ball
POWER 3-5 sets 30 seconds on, 60 seconds off
Squat jumps with arms in streamline hold—Med ball slams, squat while picking up the ball—Slight jump lunges
RESISTANCE 2-3 sets of 6-8 reps, Rest 1-2 minutes between sets
Barbell back squat—SINGLE LEG deadlift—-Lat pull down focus on retracting scapula
AUXILIARY
I/Y/T/W shoulder series
Clam shell series
CORE 15 reps or 30-60 seconds—-Diagonal toss—-Side plank with leg lift—-Straight leg sit-up

Maintenance

WU: 5 minutes DYNAMIC STRETCH ACTIVATION
-plank 3X60 seconds side/front/side
-Glute 3x 10 bridge double leg/single/single POWER

-Squat jumps on bench 3X30 seconds -Medicine ball slams

RESISTANCE 3 SETS 12-10-8 70-85%
-Split squat —- Romanian deadlift —- Lat pull down OR pull- up or row —- Dumbbell bench press or push ups
AUXILIARY 3x 10
-I/Y/T/W shoulder series
– Clam shell series
CORE
-Front plank alternating leg lift
-Side plank with leg lift
-superman
COOL-DOWN
Static stretches

 

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Post Author: Dave Erickson