16-Week 70.3 Triathlon Plan (Digital PDF)

A 16-week build for your first (or next) Ironman 70.3. Two core swims, four runs and four rides a week, with race-specific effort work, brick runs and a two-week taper.

• Starts near 8 hours a week and builds to about 12-13.5 hours of core training in peak weeks, with de-load weeks in Weeks 7 and 11
• Optional third swim and fifth ride, with clear guidance on when to skip them
• Long rides up to 3 hours and long runs up to 1:50, with 70.3-effort intervals added gradually
• Bike effort based on % of FTP (with a conservative range for first-timers) and run effort based on RPE
• Race-day fueling guidance (building toward 60-90+ g of carbohydrate per hour), transitions and open-water preparation
• Readiness check, weekly notes pages and a race-week schedule for a Saturday or Sunday event

Who it's for: athletes with a consistent endurance base of at least 8 hours a week who can already swim about 2,000 yards, ride 90 minutes and run 60 minutes easy. Not an off-the-couch plan.

What you get: a printable 21-page PDF (swim distances in yards), delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.

General training guidance, not individualized coaching, nutrition or medical advice.