Free 6-month Ironman 70.3 training plan
Plot your sessions now with our downloadable six-month, middle-distance triathlon training plan from coach Dermott Hayes
Looking to race a half-Ironman distance triathlon in the next six months? Then we have the perfect 70.3 Ironman training plan for you!
First up, let’s just clear up the naming. Middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event.
It depends on what’s a good triathlon time for you. But this could take between four hours and the time limit of eight and a half hours.
The short answer to the question of how to train for your first 70.3 triathlon is to dedicate a minimum of six hours a week to training. Eight to ten hours is preferable.
If you’d like a smaller or bigger challenge, we also have free triathlon training plans for you to download as preparation for the different triathlon distances.
Three-phase training plan
This triathlon plan is broken down into three phases: an eight-week ‘Base’ phase before an eight-week ‘Build’ phase and an eight-week ‘Peak/Taper’ period.
There are four planned sessions a week: one swim, and one or two runs and rides. In the base phase, you’ll do one sport per workout before combining them in brick sessions in the build and peak phases.
If you want a longer or shorter race build-up, you can pick an alternative from our selection of free Ironman 70.3 triathlon training plans. Time permitting, it would be beneficial to complete a pre-season base training plan ahead of this one.
Brush up on your understanding of the Rate of Perceived Exertion before beginning the plan. All the intensity targets for the workouts are based on this subjective assessment of effort.
Here are the essential 70.3 sessions mentioned in the training plan, which you can download at the button below.
Dermott Hayes
