Custom 12 week Half-Ironman (70.3) Training Plan

What to expect from the 12 week Ironman 70.3 training plan

Athlete questionnaire

After purchasing, we'll send you our athlete questionnaire. This will take around 10 minutes and will collect 40 data points. We'll use this information to create a fully customised and unique training plan based on your individual requirements. 

📆 12-Week Training Breakdown

This accelerated plan ensures a progressive build-up while optimizing fitness for race day.

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🏗️ Weeks 1-4: Base Phase – Aerobic Endurance & Technique Development

• Focus on building a strong aerobic base to improve efficiency.
• Swim: Drills, form work, and endurance-focused sessions.
• Bike: Low-intensity endurance rides with cadence and technique drills.
• Run: Easy-paced runs with a focus on consistency.
• Strength Training: Core stability, mobility, and injury prevention.

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🚀 Weeks 5-8: Build Phase – Increased Intensity & Race-Specific Training

• Introduce higher-intensity sessions to develop speed and race readiness.
• Swim: Longer endurance swims and interval-based sets.
• Bike: Tempo rides, hill climbs, and sustained efforts at race pace.
• Run: Speed workouts, threshold runs, and progressive long runs.
• Brick Workouts: Start incorporating bike-to-run sessions to improve transitions.

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🔥 Weeks 9-10: Peak Phase – Maximizing Fitness & Endurance

• Shift focus to race-pace simulation and race-specific strategies.
• Swim: Open-water practice, race-distance sessions, and pacing drills.
• Bike: Sustained high-intensity efforts with race-day nutrition practice.
• Run: Long race-pace runs, strides, and final brick sessions.
• Fine-Tune Strength & Mobility: Maintain conditioning, avoid overtraining.

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⚡ Weeks 11-12: Taper & Race Preparation Phase

• Reduce overall training volume while maintaining intensity to peak for race day.
• Swim: Shorter sessions with bursts of race-pace effort.
• Bike: Decreased mileage with controlled high-intensity bursts.
• Run: Maintain frequency, but reduce volume to stay fresh.
• Race-Day Simulations: Practice transitions, pacing, and nutrition strategies.
• Mental Prep & Recovery: Optimize rest, hydration, and visualization.