When I signed up for my first Ironman 70.3, I thought my Olympic-distance fitness would carry me through. I trained harder than ever—12-hour weeks, back-to-back bricks, endless laps in the pool. But by Week 8, I was burned out. My legs felt like lead, my swim times plateaued, and I dreaded my bike sessions. Race day was a disaster: I missed my goal time by 45 minutes and limped through the run. That’s why i am sharing this 70.3 training plan intermediate.
That failure taught me that intermediate athletes need strategy, not just sweat. Now, i am sharing 70.3 plan that balances intensity, recovery, and mental resilience. Here’s how to avoid my mistakes and nail your half-Ironman.
The Intermediate’s 70.3 Blueprint
10-Week Plan Designed for Athletes with 1–2 Years of Triathlon Experience
Week 1 – Base & Endurance
Welcome to Week 1 of your half ironman training plan. This 70.3 training plan intermediate is designed to build your aerobic foundation while refining your technique in all three disciplines.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Technique/Endurance): 2,000m drills | Bike (Tempo): 4×8 mins @ 85% FTP | Run (Hills): 6×2-min climbs + Strength training | Brick: 90-min Bike (Zone 2) + 15-min Run | Swim (Speed): 10x100m sprints | Long Bike: 2.5 hrs ride + 20-min transition Run | Long Run: 75 mins easy pace |
Week 2 – Base & Endurance
Welcome to Week 2 of your ironman training plan. This week in our 70.3 training plan intermediate focuses on increasing volume gradually while solidifying your endurance base.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim: 2,200m steady pace with technique focus | Bike (Intervals): 5×6 mins @ 90% FTP | Run (Easy): 50-min jog + Strength training | Brick: 2-hr Bike (Zone 2) + 30-min Run (Zone 3) | Swim (Open Water Practice): simulate race conditions | Long Bike: 3 hrs ride + 20-min transition Run | Long Run: 90 mins easy aerobic pace |
Week 3 – Base & Endurance
Welcome to Week 3 of your half ironman training program. This 70.3 training plan intermediate continues to build your endurance and technique as you prepare for increased intensity in the coming weeks.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Drills): 1,800m focusing on form | Bike (Tempo): 4×10 mins @ 85% FTP | Run (Hills): 8×2-min climbs + Strength training | Brick: 2.5-hr Bike (Zone 2) + 20-min Run | Swim (Speed): 15x75m @ 90% effort | Long Bike: 3 hrs ride + 30-min transition Run | Long Run: 90 mins steady aerobic pace |
Key Workout:
“Negative-Split Long Ride”: Start easy (Zone 2), finish last 30 mins at race pace (Zone 3). Builds mental grit and pacing.
Week 4 – Intensity & Race-Specific Work
Welcome to Week 4 of your half ironman training plan. In this 70.3 training plan intermediate, you will introduce race-specific intensity with longer intervals and simulated race efforts.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Endurance): 2,500m continuous pace | Bike (FTP Intervals): 3×15 mins @ 90% FTP | Run (Tempo): 40-min run at goal race pace + Strength training | Brick: 2.5-hr Bike + 40-min Run | Swim (Open Water): practice sighting & pacing | Long Bike: 3.5 hrs ride + 30-min transition Run | Long Run: 1 hr 45 mins aerobic run |
Week 5 – Intensity & Race-Specific Work
Welcome to Week 5 of your half ironman training plan. This 70.3 training plan intermediate ramps up race-specific efforts with longer intervals and more challenging brick sessions.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Speed): 10x200m @ 85% effort | Bike (Race Pace): 3×20 mins @ 85% FTP | Run (Hill Sprints): 6×3 mins at 5K pace + Strength training | Brick: 2.5-hr Bike + 45-min Run | Swim (Open Water): technique focus | Long Bike: 4 hrs ride + 30-min transition Run | Long Run: 1 hr 45 mins easy pace |
Pro Tip:
“Test your race-day nutrition here. If it fails in training, it’ll fail on race day.”
— Dr. Emily Carter, Sports Physiologist & Ironman Certified Coach
Week 6 – Intensity & Race-Specific Work
Welcome to Week 6 of your half ironman training plan. This 70.3 training plan intermediate week increases the intensity further to boost your threshold power and race readiness.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Endurance): 2,000m focusing on steady pacing and form | Bike (Tempo): 3×12 mins @ 90% FTP | Run (Intervals): 8x400m at 5K pace + Strength training | Brick: 2.5-hr Bike + 50-min Run | Swim (Open Water): relaxed pace, technique focus | Long Bike: 4 hrs ride + 40-min transition Run | Long Run: 2 hrs at an easy pace |
Week 7 – Peak & Taper Prep
Welcome to Week 7 of your half ironman training plan. This 70.3 training plan intermediate begins your peak week with race simulation workouts that blend intensity with transition practice.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Race Pace): 10x200m @ 85% effort | Bike (Threshold): 2×20 mins @ 90% FTP | Run (Strides): 8x200m fast strides + Strength training | Brick: 2.5-hr Bike + 50-min Run | Swim (Open Water): focus on sighting and pacing | Race Simulation: 3-hr Bike at 75% race effort + 30-min Run | Long Run: 90 mins with negative splits |
Week 8 – Peak & Taper Prep
Welcome to Week 8 of your half ironman training plan. In this 70.3 training plan intermediate, you begin tapering volume while maintainng key intensity sessions to stay race-ready.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Endurance): 2,200m steady pace | Bike (Race Pace): 3×10 mins @ 85% FTP | Run (Short Tempo): 30-min run at goal race pace | Brick: 2.5-hr Bike + 40-min Run | Swim (Speed): 12x50m sprints | Long Bike: 3 hrs ride + 30-min Run | Long Run: 75 mins at a comfortable pace |
Week 9 – Taper
Welcome to Week 9 of your half ironman training plan. This 70.3 training plan intermediate week focuses on reducing volume and sharpening your speed while keeping your legs fresh for race day.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Swim (Short): 1,500m easy pace | Bike (Tempo): 3×8 mins @ 85% FTP | Run (Strides): 6x200m at race pace | Brick: 2-hr Bike + 30-min Run | Swim (Open Water): light recovery session | Long Bike: 2.5 hrs ride + 20-min Run | Long Run: 60 mins easy, relaxed pace |
Week 10 – Race Week
Welcome to Week 10 of your half ironman training plan. This 70.3 training plan intermediate week is all about staying fresh, confident, and mentally prepared as you fine-tune your race-day routines.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Easy Swim & Jog: 30-min swim + 20-min easy jog | Bike (Zone 2): 45-min ride + 4×1-min strides | Rest or Yoga: focus on recovery & mobility | Brick Light: 20-min open water swim + 15-min easy Bike | Rest: allow full recovery | Pre-Race: 15-min jog + gear check | RACE DAY! |
Avoid These 5 Intermediate Mistakes
- Ignoring Recovery: I skipped foam rolling and paid with IT band pain. Aim for 8 hours of sleep and 1–2 rest days/week.
- Overcomplicating Nutrition: Stick to simple carbs (gels, bananas) during workouts. Save complex meals for post-training.
- Neglecting Transitions: Practice T1/T2 drills (e.g., wetsuit removal, flying mounts) 2x/month.
- Chasing Volume: Quality > quantity. Replace junk miles with targeted intervals.
- Underestimating Heat: Train in race-day conditions (heat, humidity) if possible.
Nutrition for 70.3 Training plan intermediate
- During Workouts: Aim for 60–90g carbs/hour (e.g., 1 gel + 500ml sports drink).
- Post-Workout: 20–30g protein + 1g/kg carbs within 30 mins (e.g., chocolate milk + banana).
- Race Week: Carb-load with 8–10g/kg carbs 3 days pre-race (low-fiber options like white rice).
Mental Toughness Hacks
- Visualization: Spend 5 mins/day imagining race-day success (e.g., nailing transitions, finishing strong).
- Mantras: Repeat phrases like “Smooth is fast” during tough intervals.
- Embrace Discomfort: Practice 1 “sufferfest” workout/week (e.g., hot yoga, cold plunge).
FAQs: Answers from the Trenches
Stack workouts (e.g., morning swim + lunch run) and prioritize key sessions (long bike/run).
Don’t panic! Resume at 50% volume and extend your taper. Fitness isn’t lost in 7 days.
Yes, but get a professional bike fit to optimize comfort for 56 miles.
No, but get a professional fit for your road bike to optimize comfort.
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