How to Structure Your Training Week for IRONMAN or IRONMAN70.3

Training for an IRONMAN or IRONMAN70.3 is exciting—but it can also feel overwhelming if you don’t have a plan. I know that I struggled with the switch from IRONMAN70.3 to full distance IRONMAN. It was no more a matter of just winging it and I asked myself - How much do I need to train per week? How do I structure my week to fit this all in? It felt very daunting.

The key isn’t just cramming in swim, bike, and run sessions. It’s building a structured week that balances endurance, strength, and recovery.

You can only train as hard as you can recover.

More volume is not the answer. You can’t just fill all your spare time with swim, bike and run. It needs to be balanced, especially for long distance triathlon, with recovery. No or poor recovery = missed or incomplete workouts.

Your Training Pillars

A training plan has to fit your schedule no matter what your available time looks like. However, there are some requirements when training for endurance events that just can’t be replaced (i.e., the long bike and run).

Every solid IRONMAN or IRONMAN70.3 training week should include:
- A long bike and a long run session
- One to two swim sessions
- Strength training (yes, even for endurance athletes!)
- Recovery or rest days
- Optional: short brick sessions (bike + run combos)

Sample Weekly Layout

Here’s a basic example:

🏊‍♂️ Monday – Swim + Strength
🚴 Tuesday – Bike Intervals + Strength
🏃 Wednesday – Tempo Run
🏊‍♂️ Thursday – Swim + Easy Bike
🏃 Friday – Rest or Light Mobility Session
🚴 Saturday – Long Ride + Short Brick Run
🏃 Sunday – Long Run

This layout can flex based on your work schedule, family time, and energy levels. Also remember that you can cut down the workouts to 1-2 per sport per week. Just don’t skip all the swims or the long sessions.

Common Mistakes to Avoid

- Stacking all your hard sessions back-to-back
- Skipping rest days because you feel “good”
- Ignoring strength work (it’s your injury prevention!)
- Not fueling properly around key sessions

Make It Fit YOUR Life

Your training plan should support your life—not take over it.

It’s better to be 90% consistent with a flexible, smart plan than 100% “perfect” with one that burns you out.

Every athlete is different, and that’s why personalised plans (or platforms like TriDot) make a huge difference. This is why I work with my athletes to make a plan that fits into their schedule.

Ready to Train Smarter?

If you're feeling overwhelmed or want a training plan that adapts to your lifestyle, let's chat!

🎯 Start your TriDot free trial
💬 Book a free coaching call or email Coach Bec info@bethefear.com.au

You don’t have to figure this out alone.

— Coach Bec
Be The Fear - Personalised Endurance Training