Couch to Ironman 70.3 in 24 Weeks

In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-14 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power or pace. Generally most beginners train with RPE.

This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race.

I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program with suggestions on key workouts to focus on distance.

At the end of 8 weeks, you should be comfortable running a 5k/10k event.
At the end of 16 weeks, you should be comfortable finishing an Olympic Distance Triathlon.
At the end of 20 weeks, a schedule half marathon.
At the end of 24 weeks, you should be comfortable finishing a Half Ironman Distance Triathlon.

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.