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Half IRONMAN 70.3 Training Plans

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The Best Way To Train For An IRONMAN 70.3 Triathlon

An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. The event will typically take you between four and eight hours to complete. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. The best way to approach this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.

Top Training Tips For An IRONMAN 70.3 Triathlon

The good news is that you can build up slowly and gradually, so you don’t need to launch into full training on day one.  Essentially you need to train your body, so that you’re eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. Think of the event like one long race, rather than three separate events.

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling.

Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Break up your swim workouts, into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2.5km session (with frequent short rests). By this stage you could also test yourself with a 1900 non-stop swim.

We suggest you always know what swim you’re doing, before you get in the pool. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. If you follow our training plans, we do all the thinking for you. We also include video swim drills, to help improve different aspects of your stroke.

IRONMAN 70.3 events include an open water swim, so it’s a good idea to practice swimming open water beforehand. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. We include these workouts in our training plans too, in the lead up to race day.

Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts.

The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. This means you can follow your workouts on screen in real time. You can ride outdoors, or on an indoor training. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. You should also include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to include some harder efforts once per week, interspersed with plenty of easy stuff.

There are normally two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s great if you can. These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week. Rather than instead of them.

Using An IRONMAN 70.3 Triathlon Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

For a beginner who has some recent background in fitness or sport, we recommend you give yourself at least 20 weeks to get fit and ready for Half IRONMAN triathlon. Ideally longer. The sooner you start, the more time you have to build up your fitness gradually. Fitness improvements occur in small increments, over a period of weeks and months, rather than in days.

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About Phil Mosley

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As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

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We use Training Peaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, Training Peaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

Training Peaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.
We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

Yes! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Over 40? Compare these with our Masters IRONMAN 70.3 plans ▸

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For seasoned triathletes
6-12 hrs per week, across 7-9 workouts
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FEEDBACK FROM MY IRONMAN 70.3 CLIENTS

David Schwan Avatar
David Schwan
IRONMAN 70.3 for Masters, November 2019

Very Good Plan/Holistic approach Only 5 weeks into the training plan, but love so far. The only addition I would include is a plan that includes power for running and it would be perfect. Pic-Last season, 1st in the age group.

"We are grateful for this feedback and are currently researching the best way to...
>> read more
- 15 Nov 2019

Christian Trevino Avatar
Christian Trevino
IRONMAN 70.3, October 2019

Excellent Investment Just completed my 3rd Ironman 70.3 and www.myprocoach.net is what helped my training be exactly where it needs to be. Ironman Waco 70.3 was great and the training plan put me in a position to finish and have fun at the same time. Getting another plan very soon. - 28 Oct 2019

Andres Moreno Avatar
Andres Moreno
IRONMAN 70.3, October 2019

Great 20 weeks of training I got the 20 Weeks IronMan 70.3 Beginner plan and it worked perfectly for me. This was my first ever half distance triathlon and I was able to get the right fitness for the event. The plan has a great structure, the intensity of the workouts is just right and... >> read more - 24 Oct 2019

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IRONMAN 70.3 Triathlon - Beginner Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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IRONMAN 70.3 Triathlon - Intermediate Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

IRONMAN 70.3 Triathlon - Advanced Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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