Free 12-week half-Ironman training plan

If you’re going to do a 70.3/half-Ironman/middle-distance triathlon, you’ll need a follow a training plan for at least 12 weeks (or three months).

Maybe you’re stepping up after racing short course for a few years.

Or maybe you’re dropping back down after having completed an Ironman.

Whatever your reason, it’s time to make sure you’re ready for the 1.9km swim, 90km bike and 21.1km run, which make up the 70.3 triathlon.

The half-Ironman training plan

This free downloadable 12-week 70.3 training plan forms what is known as the end of the traditional ‘build’ phase and the complete ‘peak’ phase, taking you all the way to your 70.3 race day.

With this in mind, if you want to follow this 70.3 training plan, it’s crucial that you’ve already spent time working on the ‘base’ phase for a 70.3 and that you’ve laid down solid foundations on which to build your training distances.

Jumping straight into this plan from very little training could lead to injury and fatigue very quickly.

On the 70.3 training plan you’ll find a healthy balance between swim, bike and run training, with a slight emphasis on the bike as this is where you can make real gains at this distance.

Sessions in the plan vary between tempo, race pace, interval and recovery styles, and this varied approach will ensure a high quality of intensity when needed, but also make sure that you train at lower intensities to help with fat burning and endurance.

It wouldn’t be a successful plan without bike/run brick sessions, and we include longer traditional race simulation-style sessions that really help to boost endurance.

We also include shorter-duration, multi-transition-style sessions that you can execute at slightly faster paces. You can also use these to practise kit changes.

Pacing practice

A major part of executing a successful 70.3 is to get your head straight as to what kind of pacing is needed. It’s not just as simple as going a bit slower than you did for an Olympic tri. Nor can you just go faster than you did at Ironman.

70.3 racing requires a real balancing act when it comes to pacing, and that has to be developed through training experiences. Base your initial targets around previous racing experiences.

Then introduce those paces into training and see how far off the mark you are. Be prepared to be flexible and keep revisiting your targets.

Remember to try and train harder than you need to race – doing the real hard miles in training will make the race easy… kinda.

Dermott’s top tips for 70.3 training and racing

Prep the course

Do your homework on your race course and try to replicate it in training where possible. If possible, do a course recce as well.

Break down the sessions

Mentally break down the longer training sessions into smaller, more manageable chunks.

Stay organised

You have to be organised to make this training happen. Sort out your kit. Sort out your diary.

Test before race day

Test your equipment, clothing and nutrition in training. Not on race day.

Now you’ve got a 70.3 training plan, find our more about how to train for a 70.3 triathlon.

We’ve also got more 70.3 run advice, 70.3 bike tips and 70.3 swim pointers.