ABOUT THE PLAN This Ironman 70.3 Intermediate Training Plan over 18 weeks is intended to enable experienced athletes to finish strong. Before you begin this plan you should be able to swim and run for 45 minutes and cycle for 1 hour and complete at least 4 hours of exercise weekly. WORKOUT DISTANCES & DURATIONS The weekly plan starts at about 5 hours and peaking at 10 hours in the final weeks before taper. This plan contains 176 workouts over the 18 weeks. FIRST WEEK OF THE TRAINING PLAN ...