8-Week Training Plan for Sub-5-Hour 70.3 Ironman (Beginner, 7 Hours/Week)

Plan Overview

Target Athlete: Beginner triathlete, able to swim 400m, bike 60 min, run 30 min comfortably, aiming for sub-5-hour 70.3 (e.g., 35 min swim, 2:30 bike, 1:50 run, 5 min transitions).

Goal: Complete a 70.3 Ironman in under 5 hours, injury-free.