@emiltriathlete: Every finisher once stood where you are — unsure, busy, and wondering if they could do it. You don’t need perfection. You need progress. This beginner-friendly plan builds your endurance, confidence, and race-day mindset, one week at a time. Here’s how 👇 📆 Beginner 70.3 Training Plan (Base Builder) Monday – REST or LIGHT RECOVERY • Stretch, yoga, or 20–30 min walk • Let adaptation happen — recovery is training Tuesday – RUN (Endurance Intervals) 45–55 mins: • 10’ warm-up • 4 x 6’ steady effort (2’ jog recoveries) • 10’ cool down Wednesday – BIKE (Endurance + Cadence Work) 60–70 mins: • 10’ easy spin • 5 x 6’ moderate (90–95 RPM) with 2’ recoveries • 10’ cool down Thursday – SWIM (Technique & Control) 40–50 mins: • 200m warm-up • 4x50m drills (catch-up, fingertip drag, kickboard) • 8x100m steady (15–20s rest) • 200m pull • 100m cool down Friday – STRENGTH & MOBILITY 30–40 mins: • Core control and stability • Bodyweight squats, deadlifts, rows • Glute and shoulder activation • Finish with stretching or foam rolling Saturday – LONG BIKE (Aerobic Focus) 1h45–2h15: • First 75% steady aerobic • Last 25% slightly higher effort (race rhythm) • Optional brick run: 10–20 mins easy jog Sunday – LONG RUN + SWIM 🏃 60–80 mins steady, easy effort 🏊 30–40 mins relaxed aerobic swim ⸻ 💡 Why it works: ✔️ Focused, realistic, and beginner-friendly ✔️ Builds endurance safely ✔️ Balances training and recovery ✔️ Creates habits that last beyond race day #First703Journey #TriathlonBeginner #HalfIronmanGoals #TrainConsistent #SwimBikeRunStrong Motivation Running løb løber triathlon quote quotes inspiration lifelessons staystrong bestversion beatyesterday

Emil | Triathlete

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Wednesday 03 December 2025 14:43:30 GMT