Author’s Note: This is a general training plan, not specific, for a 70.3 Ironman triathlon. Please consult with a coach or medical professional before starting any training program.
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The 70.3 Ironman, also known as the Half Ironman, is a challenging endurance event that consists of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. To successfully complete this race, you’ll need a well-structured training plan that builds your endurance, strength, and technique across all three disciplines.
Since so many of you are training for a half-distance race with the new Ironman New York around the corner, I thought this would be helpful.
Training Plan Overview:
Duration: 20 weeks
Weekly Structure: 3 swims, 3 bike rides, 3 runs, 1-2 strength session, and 1 rest day
Longest workouts: 1.2-mile swim, 60-mile bike ride, and 14-mile run
Weeks 1-4: Building a Base
During the first four weeks, focus on building a solid foundation in each discipline. Start with shorter distances and gradually increase your training volume.
Swim:
Begin with 30-minute sessions and gradually increase to 45 minutes. Focus on technique and form.
Bike:
Start with rides of 30-45 minutes and gradually build up to 1.5-hour sessions.
Run:
Begin with 30-minute runs and work up to 45 minutes. Maintain an easy pace to build endurance.
Strength:
Incorporate one full-body strength training session per week, focusing on functional exercises for triathletes.
Weeks 5-12: Building Endurance and Speed
In this phase, you’ll continue to increase your training volume while also incorporating speed and interval workouts.
Swim:
Increase your swim sessions to 60 minutes, including some interval training and open water swims (if possible).
Bike:
Gradually extend your rides to 3 hours, incorporating hill training and interval sessions.
Run:
Build up to 1.5-hour runs, including some faster-paced intervals or tempo runs.
Strength:
Continue with weekly strength workouts, focusing on core stability and functional exercises.
Weeks 13-16: Race Specificity and Brick Workouts
As race day approaches, it’s essential to prepare your body for the specific demands of the 70.3 Ironman. This phase includes brick workouts—back-to-back bike and run sessions—to simulate race conditions.
Swim:
Maintain at least 60-90-minute sessions, focusing on pacing and open water skills.
Bike:
Build up to 4-hour rides, but also include brick workouts with a 45-60 minute run immediately after a bike session.
Run:
Maintain 1.5-hour runs, but focus on pacing and include some race-specific brick workouts.
Strength:
Maintain weekly strength sessions, but consider reducing the intensity as training volume increases.
Weeks 17-20: Taper and Race
During the final weeks, you’ll taper your training volume to ensure that your body is well-rested and ready for the race.
Swim:
Reduce swim sessions to 30-45 minutes, focusing on technique and form.
Bike:
Gradually decrease ride duration, with your last long ride two weeks before the race.
Run:
Reduce run duration to 30-45 minutes, maintaining an easy pace.
Strength:
Limit strength training to one or two low-intensity sessions per week.
Taper:
In the final two weeks, significantly reduce your training volume while maintaining some shorter, high-intensity workouts.
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With dedication and consistent training, you’ll be prepared to tackle your 70.3 Ironman triathlon. Remember to listen to your body, adjust the plan as needed, and consult a professional for personalized guidance.
This 20-week training plan is designed to help you gradually progress toward your 70.3 Ironman goal while minimizing the risk of injury. It’s a general plan but not specific to any particular athlete. If you want a specific plan, please reach out to me and I can help you with one.
Happy training!
