© 2010 ENDURANCEWORKS, LLC 1

IRONMAN 70.3-DISTANCE

10-WEEK TRAINING PROGRAM:

DESCRIPTION DOCUMENT

By

David B. Glover

web: enduranceworks.net

email: david@enduranceworks.net

© 2010 ENDURANCEWORKS, LLC 2

Waiver of Liability:

What you are about to undertake is a fitness program. Injuries may occur in any exercise

program, as with this specific program written by David Glover and

ENDURANCEWORKS, LLC. By downloading and using this program, you are waiving

any liability to David Glover or ENDURANCEWORKS, LLC. This is a recommended

program that has worked for many others. It may not be right for you. It is recommended

that you consult a physician before undertaking any new fitness regiment.

All rights reserved. No part of this work may be reproduced or used in any form or by any

means without written permission from the author. Any unauthorized transmission

electronic or printed is prohibited.

Please note: Ironman®, Ironman Triathlon® and 70.3® are registered trademarks of the

World Triathlon Corporation. Any non-race specific references to the word “Ironman” or

“iron distance” in this document simply refer to a triathlon that is the standard length

established by the original Ironman race in Hawaii (2.4-mile swim, 112-mile bike and 26.2-

mile run). Any non-race specific references to the word “Ironman 70.3” or “half-iron

distance” in this document simply refer to a triathlon that is the half the standard length

established by the original Ironman race in Hawaii (i.e. 1.2-mile swim, 56-mile bike and

13.1-mile run).

© 2010 ENDURANCEWORKS, LLC 3

Introduction

Congratulations for taking on the Ironman

70.3 challenge! The race is a unique

physical challenge in sport – a 70.3-

mile swim, bike and run odyssey

where you toe the line with hundreds

and even thousands of other athletes.

You need to have the fitness to cover

the distance, but being fit isn’t enough to

get you to the finish line. As much as it is a physical test, the race is a mental challenge as

well as you experience potential discomfort, obstacles, loneliness and even

disappointment. Ironman 70.3 is a personal challenge to give everything you have to

cross the finish line. No matter if you want to go 4:00 to win or 7:59 to finish, training for an

Ironman 70.3 takes motivation and desire.

I want to help make your experience the best possible as I share the lessons learned, best

practices and expert knowledge that I’ve accumulated from fifteen years of triathlon racing

and working with hundreds of athletes like you.

I share this knowledge and experience with the athletes I coach, and in my training plans

and comprehensive training guide, I’ll share what I know with you.

All you need to supply is the motivation and the desire!

Good luck,

David B. Glover

Elite Triathlete and Coach

"The ability to conquer oneself is

no doubt the most precious of all

things sports bestows on us."

– Olga Korbut, Olympic Gold Medal Gymnast

© 2010 ENDURANCEWORKS, LLC 4

Plan Objective

The objective of this training program is to provide the NOVICE and INTERMEDIATE

athlete with a structured and periodized plan to prepare for any Ironman 70.3-distance

triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run).

Plan Overview

The training plan progresses from 10 to 14 hours (peak) of training per week prior to

tapering and breaks down the 24-week training schedule into the following periods:

WEEKS PERIOD MAX HRS

1-4 Base 12 6-7 Build 14 8-9 Peak 12 10 Race 4

A “typical” week during a Base Period looks like:

DAY WORKOUT Monday Off day Tuesday Swim / Bike Wednesday Long Run Thursday Swim / Bike Friday Swim / Run Saturday Long Bike / BRICK Sunday Run / Strength

I adjust the frequency, intensity and duration of the workouts each week in order to meet

the desired objectives for that training period. Level of intensity is given in order to

differentiate levels of intensity that stimulate different training responses and maximize

training time while minimizing risk of overtraining, burnout and injury. Training intensity

can be measured by a variety of methods including rate of perceived effort (RPE) – i.e.

how you “feel” – and a heart rate monitor. I recommend using a heart rate monitor in

combination with RPE. The training guide included with the training plan includes field

tests that you can perform to determine your heart rate training zones.

© 2010 ENDURANCEWORKS, LLC 5

The plan includes a comprehensive 30+ page training guide that you can download once

you purchase the plan.

Athlete Requirements

You should also be able to complete the following workouts prior to beginning plan:

- Swim: 800 meters or yards continuously

- Bike: 40 miles / 64 Km

- Run: 8 miles / 12 Km

© 2010 ENDURANCEWORKS, LLC 6

About the Author

Author of Full Time & Sub-Nine: Fitting Iron

Distance Training into Everyday Life, David

Glover is certified as a coach by both USA

Triathlon and USA Cycling. David currently

coaches a full range of Ironman triathletes

from first timers to experienced veterans

qualifying for Hawaii through his company,

ENDURANCEWORKS, LLC.

As a triathlete, David has completed about 100 triathlons including twenty-six Ironman®-

distance races since 1995, qualifying for Ironman World Championship in Hawaii

numerous times, achieving a personal best time of 8:51 and winning five races overall.

David was a 6x USAT All-American prior to turning pro from 2007-2009 and was inducted

into the Vineman Hall of Fame in 2007.

David has his BS from the U.S. Naval Academy and MSE from Catholic University. He is

currently pursuing an MS in Applied Performance Physiology through Eastern Michigan

University. In addition to writing weekly in his blog (davidglover.net), David also writes a

quarterly column called “The Athlete’s Edge” for Tri-DC Magazine (tri-dc.com).

For more information about David’s coaching services and other training programs, camps

and seminars, please visit: enduranceworks.net.

Included with the purchase of this program, you may email David with any questions

about the plan. He will respond as soon as possible.

Address: ENDURANCEWORKS, LLC Attn: David Glover 707 York Rd Suite 3211 Towson, MD 21204

Email: david@enduranceworks.net