70.3 Ironman Training Plan
Built from the same program that carried me through my very first 70.3, this 16-week plan was designed by my mom - a Kona Top-10 AG finisher - with decades of triathlon experience, and adapted by me through my own racing experience. It is approachable yet challenging, structured for busy athletes who want to feel confident and prepared on race day.
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70.3 Ironman 4 Week Pre-Base Training Plan
This 4-week pre-base block is designed to build foundational endurance, consistency, and confidence before you begin the full training cycle. Created from the same proven framework as the full 70.3 Ironman Training Plan, this pre-base build is designed for athletes returning from a break, rebuilding consistency, or easing into structured training for the first time.
This plan is included with the Train Payne Membership - no need to purchase separately.
DISCLAIMER
These plans are meant to share training guidance and experience, not professional medical or coaching advice. Neither the author nor contributors are currently licensed or certified coaches. The main contributor is a former USA Triathlon Level I certified coach with decades of racing and coaching experience, and the training plans are informed by this background and expertise.
By using these plans, you confirm that you have been cleared by a qualified healthcare provider to participate in endurance training and that you will stop and seek medical care if you experience concerning symptoms.
Endurance training carries inherent risks, including but not limited to overuse injuries, dehydration, heat illness, falls, and rare but serious cardiac events. You assume all such risks. Results vary individually; there are no guarantees of performance outcomes such as race finishes, times, PRs, or qualifications.
These plans are licensed for personal use only and may not be shared, copied, or resold. They are provided as a downloadable file for your convenience - to help you integrate it into your own schedule and training routine - not for distribution or commercial use.
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