Half Ironman 70.3 Training Plan

Master the Half-Ironman (70.3) Distance

Your Complete 12- to 24-Week Plan to Dominate Your Race

The Ironman 70.3, also known as the Half-Ironman, is a true test of endurance and strategy. Covering 1.9km (1.2 miles) of swimming, 90km (56 miles) of cycling, and 21.1km (13.1 miles) of running, it requires a structured training approach to ensure peak performance on race day. Whether you're training for your first Half-Ironman or aiming for a new personal best, our Ironman 70.3 Training Plan is designed to help you succeed.

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Why Choose This Training Plan?

✅ Completely custom and unique to you – built around your individual requirements, skills, experience, and considerations

✅ Progressive Training for Maximum Gains – Custom plan to build endurance, speed, and race readiness over time
✅ Flexible to your schedule – 12 and 24-week formats to suit different timeframes and budgets
✅ Swim, Bike & Run Focused – Dedicated workouts to enhance efficiency and power in each discipline
✅ Downloadable PDF – Easy to follow and use

Who Is This Plan For?

  • First-time Half-Ironman athletes looking for a structured approach
  • Intermediate triathletes aiming for a personal best
  • Experienced racers balancing work, family, and training time

What’s Included?

📅 12-Week & 24-Week Training Options
🏊 Swim Workouts for Open Water & Pool Sessions
🚴 Cycling Workouts for Endurance & Speed
🏃 Run Training with Pacing & Brick Workouts
⚡ Strength & Mobility Training to Prevent Injuries
🎯 Race-Specific Tapering & Pacing Guidelines

Structured Training Breakdown

Each phase progressively builds stamina, speed, and endurance for race day.

🏗️ Base Phase – Aerobic Endurance & Technique Development

Establish aerobic efficiency with steady-state workouts.

🚀 Build Phase – Increasing Intensity & Race-Specific Training

Introduce race-pace efforts to develop endurance and speed.

🔥 Peak Phase – Maximizing Race-Day Performance

Shift focus to race-specific simulations and peak fitness efforts.

⚡ Taper & Final Race Prep

Reduce volume while maintaining intensity for optimal freshness on race day.

Half-Ironman (70.3) plans

Frequently Asked Questions

How is this different from a free triathlon training plan?

Unlike generic online plans, ProTriPlans is 100% customized based on your fitness level, goals, and available training time.

Which plan should I choose?

Choose the 3-Month Plan if you're preparing for a short-term goal or a Sprint/Olympic triathlon.

Choose the 6-Month Plan if you want long-term structured training or are preparing for an Ironman.

Do I need any special equipment?

A bike, running shoes, and swim gear are essential. Strength training may require light weights or resistance bands.