Did you know that over 65% of first-time Half Ironman finishers had never completed a triathlon before beginning their training journey? That’s right—thousands of ordinary people just like you transform from casual exercisers to 70.3 finishers every year, crossing the finish line with tears of joy, arms raised high, and a sense of accomplishment few other achievements can match.
The Half Ironman distance (70.3 miles total) represents the perfect sweet spot in endurance sports: challenging enough to demand respect and proper preparation, yet achievable for beginners with the right guidance. Unlike its big brother, the full Ironman, a 70.3 doesn’t require you to sacrifice your entire life to training. With our strategically designed beginner half ironman training plan, you’ll progressively build fitness while maintaining balance in your work, family, and social life.
This comprehensive 20-week program takes you on a methodical journey through four distinct training phases—Foundation Building, Endurance Building, Race Simulation, and Tapering—each designed to develop specific aspects of your triathlon fitness at the right time. Unlike cookie-cutter plans that ignore individual differences, our approach emphasizes quality over quantity, proper recovery, and sustainable progression that prevents the burnout and injuries that derail so many first-timers.
If you’re feeling intimidated, you’re not alone. Nearly every successful 70.3 athlete once worried they weren’t “athlete enough” to attempt this distance. The beauty of our beginner-focused 70.3 training plan is that it meets you where you are, with alternative workout options for different starting fitness levels and gradual progression that transforms seemingly impossible challenges into manageable stepping stones. Remember: the half ironman isn’t about being fast—it’s about being persistent.
Let’s begin the journey that thousands of beginner triathletes successfully complete each year, with a proven plan that turns the dream of becoming a Half Ironman finisher into reality.
Understanding the Half Ironman Challenge
The “70.3” in Half Ironman refers to the total distance in miles you’ll cover across three disciplines:
1. The Swim: 1.2 miles (1.9 kilometers) This open-water swim typically takes place in a lake, river, or ocean. Most beginners complete this portion in 35-45 minutes (stronger swimmers) to 55-65 minutes (newer swimmers). The swim tests not just endurance but comfort in open water, sighting ability (staying on course without lane lines), and navigating around other swimmers.
2. The Bike: 56 miles (90.1 kilometers) The longest portion of your day will be spent on the bike, usually lasting between 3 to 4 hours for most first-timers. Course profiles vary dramatically—from flat and fast to technical and hilly—requiring cardiovascular endurance, muscular strength, proper nutrition/hydration strategies, and basic bike handling skills.
3. The Run: 13.1 miles (21.1 kilometers) The half-marathon run presents the greatest challenge for many participants, as it tests your ability to keep moving forward on already-tired legs. First-timers typically finish this segment in 2 to 3 hours, with the difficulty magnified by the preceding swim and bike efforts.
Physical Demands of Each Discipline
Swimming Requirements:
- Sufficient technique to maintain efficiency for continuous swimming
- Upper body and core strength to power through water resistance
- Cardiovascular endurance to sustain effort for up to an hour
- Open water comfort including swimming in crowds and limited visibility
Cycling Requirements:
- Muscular endurance in quadriceps, hamstrings, and glutes
- Core stability to maintain proper position for hours
- Cardiovascular system capable of sustained effort
- Technical skills to handle varying terrain safely
- Proper position to prevent overuse injuries and maximize efficiency
Running Requirements:
- Impact resistance in joints and connective tissue
- Lower body strength to maintain form when fatigued
- Advanced cardiovascular capacity for sustained effort after significant fatigue
- Core stability to support proper running mechanics
- Mental fortitude to push through discomfort
Mental Preparation
The Half Ironman tests mental resilience as much as physical capability. You’ll confront:
- Doubt management: The mind’s tendency to question your ability, especially during difficult training sessions and low moments in the race
- Discomfort tolerance: The capacity to continue executing your race plan while experiencing fatigue and physical strain
- Focus maintenance: The ability to stay present and attentive to technique, pacing, and nutrition for 5-8 hours
- Problem-solving under pressure: Making sound decisions about pacing, nutrition, and effort when fatigued
- Emotional control: Managing pre-race anxiety and mid-race emotional fluctuations
Our training plan incorporates specific mental training elements to develop these critical psychological skills alongside physical preparation.
Reality Check: Finishing Times
Understanding realistic completion times helps set appropriate expectations. For first-time half ironman triathletes:
| Age Group | Men (Average) | Women (Average) |
|---|---|---|
| 18-24 | 5:30-6:30 | 6:00-7:00 |
| 25-34 | 5:45-6:45 | 6:15-7:15 |
| 35-44 | 6:00-7:00 | 6:30-7:30 |
| 45-54 | 6:15-7:15 | 6:45-7:45 |
| 55+ | 6:30-7:45 | 7:00-8:15 |
Remember: These are averages for first-timers. Your personal finish time will depend on athletic background, training consistency, course difficulty, and weather conditions. Success in your first 70.3 should be measured by completion—not competition.
Time Commitment
Be realistic about the training hours required:
- Foundation Phase (Weeks 1-8): 6-8 hours/week
- Building Phase (Weeks 9-14): 8-10 hours/week
- Race Simulation Phase (Weeks 15-18): 10-12 hours/week (peak)
- Tapering Phase (Weeks 19-20): 5-7 hours/week (decreasing)
This time includes not just workouts but also preparation, transition practice, and basic recovery activities. Most beginners will train 5-6 days per week with at least one complete rest day.
Before You Begin: Prerequisites & Preparation
Fitness Assessment: Are You Ready?
Before diving into half ironman training, ensure you have these minimum fitness capabilities:
Swimming Baseline:
- Ability to swim 400 meters continuously without stopping
- Basic comfort in open water if your race includes an open water swim
- Familiarity with freestyle (front crawl) technique
- Ability to swim at least twice weekly without shoulder issues
Cycling Baseline:
- Comfortable completing a 20-mile ride without excessive fatigue
- Basic bike handling skills (braking, shifting, drinking while riding)
- Access to a properly fitted bike (road, triathlon, or even hybrid for beginners)
- No significant back, neck, or knee pain during 1-hour rides
Running Baseline:
- Ability to run continuously for 30 minutes
- Recent experience running 3-5 miles in a single session
- No injury issues with consistent running
- Recovery capacity to run without lingering soreness
If you don’t meet these minimums, consider spending 4-8 weeks building this foundation before beginning the formal 20-week plan.
Medical Considerations
Before beginning any intensive training program, especially one as demanding as half ironman preparation:
- Schedule a physical examination with your healthcare provider
- Discuss your training plans and race goals with your doctor
- Address any existing injuries or conditions before increasing training load
- Consider a basic blood panel to check iron levels, vitamin D, and general health markers
- If over 40 or with family history of heart issues, consider a cardiac stress test
Equipment Essentials vs. Nice-to-Haves
Essential Equipment:
Swimming:
- Well-fitting goggles (consider having a spare pair)
- Training swimsuit
- Swim cap
- Access to pool or open water for training
Cycling:
- Reliable bike (road, triathlon, or hybrid)
- Helmet (mandatory for safety and races)
- Cycling shorts with padding
- Water bottle and cage
- Basic repair kit (spare tube, tire levers, mini-pump)
Running:
- Properly fitted running shoes (ideally fitted at a specialty running store)
- Moisture-wicking socks
- Comfortable running clothes for various weather conditions
General:
- Sports watch with at least basic swim/bike/run tracking
- Water bottle or hydration system
- Basic nutrition (energy gels, bars, or preferred fuel)
- Sunscreen and hat for outdoor training
Nice-to-Have Equipment:
- Wetsuit (for cold water swims)
- Triathlon-specific bike
- Clip-in pedals and cycling shoes
- Heart rate monitor
- Bike computer
- Foam roller for recovery
- Triathlon-specific race suit
- Anti-chafing products
Remember: You can always upgrade equipment as you progress. Many beginners successfully complete their first 70.3 without high-end gear.
Finding Your “Why”
Before embarking on this journey, take time to clearly define your motivation:
- Identify your primary goal: Is it simply finishing? Setting a specific time? Raising money for charity? Honoring someone?
- Articulate why this matters to you: Write down a meaningful personal statement about what completing a half ironman represents in your life.
- Create a visible reminder: Make a visual representation of your goal to display somewhere you’ll see daily.
- Share your commitment: Tell key people in your life about your goal to create accountability.
- Prepare for challenges: List potential obstacles you might face and strategies to overcome them.
Your “why” will be the fuel that gets you through challenging training days and difficult race moments. Make it powerful and personal.
Training Schedule Integration
Successfully balancing half ironman training with your existing responsibilities requires thoughtful planning:
- Conduct a time audit: Track your current weekly schedule to identify available training windows.
- Prioritize key workouts: Identify the 3-4 most important sessions each week that cannot be missed.
- Utilize early mornings: Many triathletes find pre-work training allows consistency with minimal disruption to family/work.
- Batch similar activities: Combine errands near your pool or plan social time around group rides/runs.
- Communicate with stakeholders: Ensure family, significant others, and work colleagues understand your goals and time needs.
- Plan for efficiency: Keep gear organized, prepare meals in batches, and combine commuting with training when possible.
- Build in flexibility: Unexpected events happen—have backup plans for modified shorter sessions.
- Schedule recovery: Block time for proper sleep, stretching, and basic self-care.
Remember that consistency trumps perfection. A completed 30-minute session is infinitely better than a missed “perfect” workout.
Training Philosophy & Methodology
Training Zones Explained
Effective triathlon training utilizes different intensity zones to develop specific physiological adaptations. This plan uses three primary methods to measure and prescribe intensity:
1. Perceived Exertion (RPE) – Scale of 1-10
- Zones 1-2 (RPE: 1-3): Very light effort, easy conversation possible, active recovery
- Zone 3 (RPE: 4-5): Moderate effort, can speak in full sentences, aerobic development
- Zone 4 (RPE: 6-7): Challenging effort, can speak in short phrases, threshold development
- Zone 5 (RPE: 8-10): Very hard to maximum effort, few words possible, anaerobic development
2. Heart Rate Zones
- Zone 1 (50-60% max HR): Recovery/very easy
- Zone 2 (60-70% max HR): Aerobic base building
- Zone 3 (70-80% max HR): Aerobic development
- Zone 4 (80-90% max HR): Threshold development
- Zone 5 (90-100% max HR): Anaerobic capacity
3. Power and Pace Metrics (Advanced) If using a power meter for cycling or GPS watch for running:
- Cycling FTP (Functional Threshold Power): Your sustainable power output for 1 hour
- Swimming CSS (Critical Swim Speed): Your sustainable pace for a 1500m swim
- Running Threshold Pace: Your sustainable pace for a 1-hour run
For beginners, perceived exertion provides sufficient guidance, while heart rate adds objectivity. As you advance, consider adding pace or power metrics for more precise training.
Periodization Principles
Our 70.3 plan uses systematic periodization to progressively develop your capabilities:
1. Foundation Phase (Weeks 1-8)
- Focus: Building aerobic capacity and movement efficiency
- Intensity: Primarily low-intensity (Zones 1-2) with short technique-focused intensity
- Volume: Gradual increases in duration, establishing consistency
- Purpose: Create physiological base that supports later work and prevents injury
2. Building Phase (Weeks 9-14)
- Focus: Increasing endurance capacity and introducing race-specific intensities
- Intensity: Mix of Zone 2 endurance with Zone 3-4 intervals
- Volume: Progressive increases in duration of key sessions
- Purpose: Develop specific capacities required for half ironman distances
3. Race Simulation Phase (Weeks 15-18)
- Focus: Race-specific preparation and peak conditioning
- Intensity: Training at race intensities with full race simulations
- Volume: Reaches maximum levels before tapering
- Purpose: Replicate race demands and build complete race-day confidence
4. Tapering Phase (Weeks 19-20)
- Focus: Recovery and sharpening
- Intensity: Maintained or slightly increased workout quality with reduced volume
- Volume: Progressive reduction to ensure full recovery
- Purpose: Eliminate fatigue while maintaining fitness
This structured approach ensures logical progression and prevents the common beginner mistakes of doing too much too soon or training without purpose.
Recovery Emphasis
Recovery is not simply the absence of training—it’s an active process that enables adaptation:
Why Recovery Matters:
- Training creates stress and temporary breakdown of body systems
- Improvement occurs during recovery, not during workouts themselves
- Insufficient recovery leads to diminishing returns and increased injury risk
- Proper recovery allows higher quality in subsequent workouts
Key Recovery Strategies in This Plan:
- Scheduled rest days (minimum one per week)
- Easy/recovery workouts following high-intensity or long sessions
- Recovery weeks (reduced volume) every 3-4 weeks
- Sleep prioritization (7-9 hours nightly recommended)
- Nutrition timing to maximize recovery windows
- Active recovery techniques (light movement, stretching)
- Stress management practices
Remember: More training is not always better training. The athlete who recovers best often performs best on race day.
Adaptation Process
Understanding how your body adapts to training helps maintain patience and perspective:
The General Adaptation Syndrome:
- Alarm Phase: Initial fatigue from a new training stimulus
- Resistance Phase: Body adapts by strengthening affected systems
- Supercompensation: Improved capacity beyond baseline if recovery is adequate
- New Baseline: Adapted state becomes the new normal
This process typically requires:
- 24-48 hours for basic workout recovery
- 1-2 weeks for adaptation to new training stimuli
- 4-6 weeks for significant changes in aerobic capacity
- 8-12 weeks for structural adaptations (muscle composition, capillary development)
Patience with this timeline prevents the common beginner mistake of constantly changing programs before adaptations occur.
Progress Tracking
Systematic monitoring helps optimize your training and build confidence:
Recommended Tracking Methods:
- Training Log: Record all workouts, including:
- Objective metrics (distance, time, heart rate, power)
- Subjective feelings (RPE, energy levels, motivation)
- Notes on nutrition, sleep, and external stressors
- Benchmark Workouts: Regular assessment sessions to measure progress:
- Swim: 400m or 800m time trial
- Bike: 20-minute sustained effort
- Run: 5k time trial or 20-minute steady state
- Perform these every 4-6 weeks under similar conditions
- Recovery Metrics:
- Morning resting heart rate trends
- Sleep quality and duration
- General energy levels
- Motivation for training
- Body Signals:
- Changes in perceived effort at similar workloads
- Recovery time between intervals
- General muscle soreness patterns
- Hunger and thirst signals
Tools ranging from simple paper journals to advanced platforms like TrainingPeaks can facilitate this tracking. The key is consistency in recording and regular review to identify patterns and progress.
The Complete 20-Week Half Ironman Training Plan
Phase 1: Foundation Building (Weeks 1-8)
This foundation phase focuses on building consistent training habits, developing proper technique across all three disciplines, and gradually increasing your aerobic base. The emphasis is on low to moderate intensity (Zones 1-2) with strategic technique work.
Week 1: Establishing Routine
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1000m technique (30 min)• 200m warm-up• 5×100m drill work• 300m easy swim• 200m cool-down | Technique |
| Tuesday | Run: 30 min Zone 2<br>• 5 min warm-up<br>• 20 min easy effort<br>• 5 min cool-down | Strength: 20 min• Bodyweight basics• Core focus | Endurance |
| Wednesday | Bike: 45 min Zone 2<br>• Focus on cadence (85-95 rpm) | Rest | Technique |
| Thursday | Swim: 1200m (35 min)<br>• 200m warm-up<br>• 4×150m with 30 sec rest<br>• 200m kick<br>• 200m cool-down | Strength: 20 min• Bodyweight basics• Balance exercises | Endurance |
| Friday | Rest | Run: 30 min Zone 2 with 4×30 sec pickups | Recovery |
| Saturday | Bike: 60 min Zone 2<br>• 10 min warm-up<br>• 40 min steady<br>• 10 min cool-down | Rest | Endurance |
| Sunday | Swim: 800m open water practice (if available) OR pool swim<br>• Focus on sighting practice | Run: 30 min Zone 1-2• Completely conversational pace | Technique |
Weekly Total: Swim: ~3000m (3 sessions), Bike: 1h 45min (2 sessions), Run: 1h 30min (3 sessions), Strength: 40min (2 sessions)
Week 2: Building Consistency
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1200m (35 min)• 200m warm-up• 6×100m drill/swim• 400m pull• 200m cool-down | Technique |
| Tuesday | Run: 35 min Zone 2<br>• Include 5×30 sec light hills | Strength: 25 min• Add light resistance | Strength |
| Wednesday | Bike: 50 min Zone 2<br>• Include 5×1 min high cadence intervals | Rest | Technique |
| Thursday | Swim: 1400m (40 min)<br>• 200m warm-up<br>• 4×200m with 30 sec rest<br>• 200m kick<br>• 200m cool-down | Strength: 25 min• Core and stability focus | Endurance |
| Friday | Rest | Run: 35 min Zone 2 | Recovery |
| Saturday | Bike: 75 min Zone 2 | Rest | Endurance |
| Sunday | Swim: 1000m<br>• Open water practice if available | Run: 40 min Zone 1-2• Completely conversational pace | Technique |
Weekly Total: Swim: ~3600m (3 sessions), Bike: 2h 5min (2 sessions), Run: 1h 50min (3 sessions), Strength: 50min (2 sessions)
Week 3: First Build Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1500m (45 min)• 300m warm-up• 5×150m with 30 sec rest• 300m technique focus• 200m cool-down | Endurance |
| Tuesday | Run: 40 min<br>• Include 6×1 min at Zone 3 with 2 min easy between | Strength: 30 min• Full body focus | Intervals |
| Wednesday | Bike: 60 min<br>• Include 3×5 min at Zone 3<br>• Focus on maintaining form | Rest | Endurance |
| Thursday | Swim: 1600m (45-50 min)<br>• 300m warm-up<br>• 4×200m with 30 sec rest<br>• 300m pull<br>• 200m cool-down | Strength: 30 min• Core and hip focus | Endurance |
| Friday | Rest | Run: 35 min easy• All Zone 1-2 | Recovery |
| Saturday | Bike: 90 min Zone 2<br>• Include some rolling hills if available | Rest | Endurance |
| Sunday | Swim: 1200m<br>• Open water skills if available | Run: 45 min Zone 1-2• Keep effort very easy | Distance |
Weekly Total: Swim: ~4300m (3 sessions), Bike: 2h 30min (2 sessions), Run: 2h (3 sessions), Strength: 1h (2 sessions)
Week 4: Recovery Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1200m• Focus on technique only• Extended drill work | Technique |
| Tuesday | Run: 30 min Zone 1-2<br>• Very easy effort | Light stretching and mobility work | Recovery |
| Wednesday | Bike: 45 min Zone 1-2<br>• Flat course, easy effort | Rest | Recovery |
| Thursday | Swim: 1000m<br>• Technique focus<br>• 200m time trial assessment | Strength: 20 min• Light resistance, form focus | Assessment |
| Friday | Rest | Run: 30 min with 1 mile at slightly increased effort (Zone 3) | Assessment |
| Saturday | Bike: 60 min with 15 min at Zone 3 | Rest | Assessment |
| Sunday | Light activity of choice<br>• 30-40 min Zone 1 only | Rest | Active Recovery |
Weekly Total: Swim: ~2200m (2 sessions), Bike: 1h 45min (2 sessions), Run: 1h (2 sessions), Strength: 20min (1 session)
Week 5: Increased Duration
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1800m (50-55 min)• 300m warm-up• 6×150m with 20 sec rest• 300m pull• 300m cool-down | Endurance |
| Tuesday | Run: 45 min<br>• Include 8×1 min at Zone 3 with 1 min recovery | Strength: 30 min• Add light resistance to exercises | Intervals |
| Wednesday | Bike: 75 min<br>• Include 4×6 min at Zone 3<br>• Focus on consistent effort | Rest | Intervals |
| Thursday | Swim: 2000m (55-60 min)<br>• 300m warm-up<br>• 5×200m with 30 sec rest<br>• 400m pull<br>• 200m cool-down | Strength: 30 min• Core and lower body focus | Endurance |
| Friday | Rest | Run: 40 min Zone 2 | Recovery |
| Saturday | Bike: 1h 45min Zone 2<br>• Include some rolling hills if available | Rest | Endurance |
| Sunday | Swim: 1500m<br>• Open water if available<br>• Practice sighting and navigation | Run: 50 min• Keep pace very comfortable (Zone 1-2) | Technique & Distance |
Weekly Total: Swim: ~5300m (3 sessions), Bike: 3h (2 sessions), Run: 2h 15min (3 sessions), Strength: 1h (2 sessions)
Week 6: First Brick Workout
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2000m (55-60 min)• 300m warm-up• 8×150m with 20 sec rest• 300m pull• 200m cool-down | Endurance |
| Tuesday | Run: 50 min<br>• Include 5×2 min at Zone 3 with 2 min recovery | Strength: 30 min• Full body workout | Intervals |
| Wednesday | Bike: 90 min<br>• Include 3×8 min at Zone 3<br>• Focus on maintaining form | Rest | Intervals |
| Thursday | Swim: 2200m (60-65 min)<br>• 300m warm-up<br>• 6×200m with 30 sec rest<br>• 400m pull<br>• 300m cool-down | Strength: 30 min• Focus on core and stability | Endurance |
| Friday | Rest | Run: 40 min Zone 1-2• Very easy effort | Recovery |
| Saturday | BRICK WORKOUT<br>• Bike: 1h 30min Zone 2<br>• Run: 15 min directly after bike | Rest | Race Simulation |
| Sunday | Swim: 1500m<br>• Open water if available | Run: 55 min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~5700m (3 sessions), Bike: 3h (2 sessions), Run: 2h 40min (4 sessions), Strength: 1h (2 sessions)
Week 7: Building Volume
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2200m (60-65 min)• 400m warm-up• 6×200m with 20 sec rest• 400m pull• 200m cool-down | Endurance |
| Tuesday | Run: 55 min<br>• Include 6×2 min at Zone 3 with 1 min recovery | Strength: 35 min• Increase resistance slightly | Intervals |
| Wednesday | Bike: 1h 45min<br>• Include 5×6 min at Zone 3<br>• Focus on steady effort and form | Rest | Endurance |
| Thursday | Swim: 2400m (65-70 min)<br>• 400m warm-up<br>• 4×300m with 30 sec rest<br>• 400m pull<br>• 300m cool-down | Strength: 35 min• Full body functional movements | Endurance |
| Friday | Rest | Run: 45 min Zone 2 | Recovery |
| Saturday | Bike: 2h Zone 2<br>• Include some sustained climbs if available | Rest | Endurance |
| Sunday | Swim: 1800m<br>• Open water if available<br>• Practice swimming in a straight line | Run: 1h• Zone 2 throughout | Distance |
Weekly Total: Swim: ~6400m (3 sessions), Bike: 3h 45min (2 sessions), Run: 3h (3 sessions), Strength: 1h 10min (2 sessions)
Week 8: Foundation Assessment Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1800m• 400m warm-up• 800m steady effort (time this)• 200m easy• 400m cool-down | Assessment |
| Tuesday | Run: 45 min including 2 mile time trial | Strength: 30 min• Full body functional movements | Assessment |
| Wednesday | Bike: 1h 15min including 20 min steady effort (Zone 3) | Rest | Assessment |
| Thursday | Swim: 1600m<br>• Technique focus<br>• Include drills and form work | Strength: 30 min• Core and recovery focus | Technique |
| Friday | Rest | Run: 40 min easy | Recovery |
| Saturday | BRICK WORKOUT<br>• Bike: 1h 30min Zone 2<br>• Run: 20 min directly after bike | Rest | Race Simulation |
| Sunday | Light activity of choice<br>• 45-60 min Zone 1 only | Rest | Active Recovery |
Weekly Total: Swim: ~3400m (2 sessions), Bike: 2h 45min (2 sessions), Run: 1h 45min (3 sessions), Strength: 1h (2 sessions)
Phase 2: Building Endurance & Speed (Weeks 9-14)
The build phase intensifies training while adding race-specific elements. You’ll introduce more brick workouts (bike-to-run transitions), increase the duration of key sessions, and incorporate specific race pace efforts. Training becomes more sport-specific while volume continues to build strategically.
Week 9: Intensity Introduction
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2400m (65-70 min)• 400m warm-up• 8×200m with 20 sec rest• 400m pull• 200m cool-down | Endurance |
| Tuesday | Run: 50 min including:<br>• 15 min warm-up<br>• 5×3 min at Zone 4 with 2 min Zone 1 recovery<br>• 10 min cool-down | Strength: 35 min• Focus on power development | Threshold |
| Wednesday | Bike: 1h 45min<br>• Include 4×8 min at Zone 3-4 with 4 min recovery | Rest | Threshold |
| Thursday | Swim: 2600m (70-75 min)<br>• 400m warm-up<br>• 6×300m with 30 sec rest<br>• 200m kick<br>• 300m cool-down | Strength: 35 min• Full body functional movements | Endurance |
| Friday | Rest | Run: 45 min Zone 2 | Recovery |
| Saturday | Bike: 2h 15min Zone 2<br>• Include some sustained climbs if available | Run: 20 min immediately after bike• Maintain Zone 2-3 | Brick Workout |
| Sunday | Swim: 2000m<br>• Open water if available<br>• Practice drafting if possible | Run: 1h 10min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~7000m (3 sessions), Bike: 4h (2 sessions), Run: 3h 5min (4 sessions), Strength: 1h 10min (2 sessions)
Week 10: Volume Build
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2600m (70-75 min)• 400m warm-up• 5×400m with 30 sec rest• 200m cool-down | Endurance |
| Tuesday | Run: 55 min including:<br>• 15 min warm-up<br>• 6×3 min at Zone 4 with 2 min recovery<br>• 10 min cool-down | Strength: 40 min• Increased resistance | Threshold |
| Wednesday | Bike: 2h<br>• Include 3×10 min at threshold (Zone 4) with 5 min recovery | Rest | Threshold |
| Thursday | Swim: 2800m (75-80 min)<br>• 400m warm-up<br>• 3×600m with 60 sec rest<br>• 400m pull<br>• 200m cool-down | Strength: 40 min• Core and hip stability focus | Endurance |
| Friday | Rest | Run: 50 min Zone 2 | Recovery |
| Saturday | Bike: 2h 30min<br>• Middle 60 min at higher Zone 2/low Zone 3 | Run: 25 min immediately after bike• Start easy, finish at race pace | Brick Workout |
| Sunday | Swim: 2000m<br>• Open water practice<br>• Simulate race start conditions | Run: 1h 20min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~7400m (3 sessions), Bike: 4h 30min (2 sessions), Run: 3h 30min (4 sessions), Strength: 1h 20min (2 sessions)
Week 11: Race Pace Introduction
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2800m (75-80 min)• 400m warm-up• 6×400m with 30 sec rest• 200m cool-down | Endurance |
| Tuesday | Run: 1h including:<br>• 15 min warm-up<br>• 30 min at goal half marathon pace<br>• 15 min cool-down | Strength: 40 min• Full body focus | Race Pace |
| Wednesday | Bike: 2h 15min<br>• Include 45 min at race pace (Zone 3) | Rest | Race Pace |
| Thursday | Swim: 3000m (80-85 min)<br>• 400m warm-up<br>• 4×500m with 60 sec rest<br>• 400m pull<br>• 200m cool-down | Strength: 40 min• Core and functional movements | Endurance |
| Friday | Rest | Run: 50 min with middle 20 min at Zone 3 | Tempo |
| Saturday | LONGER BRICK<br>• Bike: 2h 45min mostly Zone 2<br>• Run: 30 min off the bike progressing to race pace | Rest | Race Simulation |
| Sunday | Swim: 2200m<br>• Open water practice focusing on pacing | Run: 1h 10min• Zone 2 with 4×2 min pickups | Distance |
Weekly Total: Swim: ~8000m (3 sessions), Bike: 5h (2 sessions), Run: 3h 30min (4 sessions), Strength: 1h 20min (2 sessions)
Week 12: Recovery Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2000m• Focus on technique• Include 400m time trial | Assessment |
| Tuesday | Run: 45 min including 5k at race effort | Light stretching and mobility work | Assessment |
| Wednesday | Bike: 1h 30min including 30 min at race effort | Rest | Assessment |
| Thursday | Swim: 1800m<br>• Technique focus<br>• Stroke efficiency work | Strength: 30 min• Light weights, form focus | Technique |
| Friday | Rest | Run: 40 min easy• All Zone 1-2 | Recovery |
| Saturday | Bike: 1h 30min Zone 1-2<br>• Very easy effort | Run: 15 min off the bike• Zone 1-2 only | Recovery |
| Sunday | Light activity of choice<br>• 45-60 min Zone 1 only | Rest | Active Recovery |
Weekly Total: Swim: ~3800m (2 sessions), Bike: 3h (2 sessions), Run: 2h 20min (3 sessions), Strength: 30min (1 session)
Week 13: Specific Race Preparation
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3000m (80-85 min)• 400m warm-up• 1500m steady at race pace• 200m easy• 6×100m fast with 30 sec rest• 200m cool-down | Race Pace |
| Tuesday | Run: 1h 10min including:<br>• 15 min warm-up<br>• 40 min at goal half marathon pace<br>• 15 min cool-down | Strength: 40 min• Full body functional movements | Race Pace |
| Wednesday | Bike: 2h 30min<br>• Include 60 min at race pace (Zone 3) | Rest | Race Pace |
| Thursday | Swim: 3200m (85-90 min)<br>• 400m warm-up<br>• 2×1000m with 90 sec rest<br>• 400m pull<br>• 400m cool-down | Strength: 40 min• Core and stability focus | Endurance |
| Friday | Rest | Run: 50 min with middle 25 min at Zone 3 | Tempo |
| Saturday | RACE SIMULATION BRICK<br>• Bike: 3h with middle 90 min at race pace<br>• Run: 40 min off the bike with middle 20 min at race pace | Rest | Race Simulation |
| Sunday | Swim: 2200m<br>• Open water race simulation<br>• Practice starts and buoy turns | Run: 1h 30min• Steady Zone 2 effort | Distance |
Weekly Total: Swim: ~8400m (3 sessions), Bike: 5h 30min (2 sessions), Run: 4h 10min (4 sessions), Strength: 1h 20min (2 sessions)
Week 14: Peak Volume Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3200m (85-90 min)• 400m warm-up• 2×(500m steady/5×100m fast with 15 sec rest)• 400m pull• 200m cool-down | Mixed Pace |
| Tuesday | Run: 1h 15min including:<br>• 15 min warm-up<br>• 4×10 min at half marathon pace with 2 min recovery<br>• 10 min cool-down | Strength: 40 min• Focus on core and stability | Intervals |
| Wednesday | Bike: 2h 45min<br>• Include 4×15 min at race pace with 5 min recovery | Rest | Race Pace |
| Thursday | Swim: 3400m (90-95 min)<br>• 400m warm-up<br>• 2×1200m with 2 min rest<br>• 400m pull<br>• 200m cool-down | Strength: 40 min• Maintenance focus | Endurance |
| Friday | Rest | Run: 50 min with 3×10 min at race pace | Race Pace |
| Saturday | Bike: 3h 15min<br>• Middle 2h at steady effort (Zone 2-3) | Run: 45 min immediately after bike• Negative split (start easy, gradually increase pace) | Brick Workout |
| Sunday | Swim: 2000m<br>• Open water if possible<br>• Practice start and first buoy navigation | Run: 1h 45min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~8600m (3 sessions), Bike: 6h (2 sessions), Run: 4h 35min (4 sessions), Strength: 1h 20min (2 sessions)
Phase 3: Race Simulation & Peak Training (Weeks 15-18)
The race simulation phase focuses on putting all the pieces together. These weeks include specific workouts that mimic race conditions, practice race nutrition strategies, and build complete confidence in your ability to finish the half ironman distance.
Week 15: Intensity Build
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3400m (90-95 min)• 400m warm-up• 1900m continuous at race pace• 300m easy• 8×50m fast with 15 sec rest• 200m cool-down | Race Simulation |
| Tuesday | Run: 1h 20min including:<br>• 15 min warm-up<br>• 50 min at goal half marathon pace<br>• 15 min cool-down | Strength: 30 min• Maintenance workout | Race Pace |
| Wednesday | Bike: 2h 45min<br>• Include 4×20 min at race pace with 5 min recovery | Rest | Race Pace |
| Thursday | Swim: 3000m (80-85 min)<br>• 400m warm-up<br>• 5×400m with descending intervals (30/25/20/15/10 sec rest)<br>• 200m cool-down | Strength: 30 min• Core and stability focus | Endurance |
| Friday | Rest | Run: 50 min with middle 30 min at Zone 3 | Tempo |
| Saturday | HALF DISTANCE RACE SIMULATION<br>• Swim: 1900m at race pace<br>• Bike: 2h 30min with middle 2h at race effort<br>• Run: 30 min off the bike at goal race pace | Rest | Race Simulation |
| Sunday | Rest | Run: 1h 30min• Easy effort (Zone 1-2) | Recovery |
Weekly Total: Swim: ~8300m (3 sessions), Bike: 5h 15min (2 sessions), Run: 4h 10min (4 sessions), Strength: 1h (2 sessions)
Week 16: Peak Volume Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3600m (95-100 min)• 400m warm-up• 6×500m with 30 sec rest• 200m cool-down | Endurance |
| Tuesday | Run: 1h 20min including:<br>• 15 min warm-up<br>• 3×15 min at half marathon pace with 3 min recovery<br>• 15 min cool-down | Strength: 30 min• Full body maintenance | Intervals |
| Wednesday | Bike: 3h<br>• Include 75 min continuous at race pace | Rest | Race Pace |
| Thursday | Swim: 3200m (85-90 min)<br>• 400m warm-up<br>• 2×1000m with 60 sec rest<br>• 600m pull<br>• 200m cool-down | Strength: 30 min• Core focus | Endurance |
| Friday | Rest | Run: 50 min with 4×8 min at race pace | Race Pace |
| Saturday | LONG BRICK WORKOUT<br>• Bike: 3h 30min with middle 2h 30min at steady effort<br>• Run: 1h immediately after bike progressing to race pace | Rest | Race Simulation |
| Sunday | Swim: 2000m<br>• Open water race simulation<br>• Full course if possible | Run: 1h 15min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~8800m (3 sessions), Bike: 6h 30min (2 sessions), Run: 4h 25min (4 sessions), Strength: 1h (2 sessions)
Week 17: Final Race Specific Preparation
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3400m (90-95 min)• 400m warm-up• 1900m continuous at race pace• 300m easy• 8×50m fast with 15 sec rest• 200m cool-down | Race Simulation |
| Tuesday | Run: 1h 15min including:<br>• 15 min warm-up<br>• 45 min at goal half marathon pace<br>• 15 min cool-down | Strength: 30 min• Maintenance focus | Race Pace |
| Wednesday | Bike: 2h 45min<br>• Include 90 min at steady race pace | Rest | Race Pace |
| Thursday | Swim: 3000m (80-85 min)<br>• 400m warm-up<br>• 3×600m with 45 sec rest<br>• 600m pull<br>• 200m cool-down | Strength: 30 min• Core and stability focus | Endurance |
| Friday | Rest | Run: 45 min with 5×5 min at race pace | Race Pace |
| Saturday | FULL RACE REHEARSAL<br>• Swim: 1900m at race pace<br>• Bike: 3h with middle 2h 30min at race pace<br>• Run: 1h 10min off the bike with middle 45 min at race pace<br>• Practice all transitions and nutrition | Rest | Race Simulation |
| Sunday | Light activity of choice<br>• 45-60 min very easy | Rest | Active Recovery |
Weekly Total: Swim: ~8300m (3 sessions), Bike: 5h 45min (2 sessions), Run: 4h (4 sessions), Strength: 1h (2 sessions)
Week 18: Pre-Taper Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 3000m (80-85 min)• 400m warm-up• 5×400m with 30 sec rest• 200m cool-down | Endurance |
| Tuesday | Run: 1h including:<br>• 15 min warm-up<br>• 30 min at half marathon pace<br>• 15 min cool-down | Strength: 30 min• Light maintenance | Race Pace |
| Wednesday | Bike: 2h 30min<br>• Include 60 min at race pace | Rest | Race Pace |
| Thursday | Swim: 2600m (70-75 min)<br>• 400m warm-up<br>• 3×500m with 45 sec rest<br>• 500m pull<br>• 200m cool-down | Strength: 30 min• Core focus | Endurance |
| Friday | Rest | Run: 45 min with middle 20 min at race pace | Race Pace |
| Saturday | FINAL LONG BRICK<br>• Bike: 2h 45min with middle 1h 30min at race pace<br>• Run: 45 min off the bike with middle 30 min at race pace | Rest | Race Simulation |
| Sunday | Swim: 1900m<br>• Open water if possible<br>• Steady pace, focus on form | Run: 1h• Zone 2 throughout | Distance |
Weekly Total: Swim: ~7500m (3 sessions), Bike: 5h 15min (2 sessions), Run: 3h 30min (4 sessions), Strength: 1h (2 sessions)
Phase 4: Strategic Tapering (Weeks 19-20) (continued)
Week 19: Volume Reduction
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 2400m (65-70 min)• 400m warm-up• 4×400m with 30 sec rest• 400m cool-down | Endurance |
| Tuesday | Run: 50 min including:<br>• 15 min warm-up<br>• 20 min at half marathon pace<br>• 15 min cool-down | Strength: 25 min• Light maintenance | Race Pace |
| Wednesday | Bike: 1h 45min<br>• Include 45 min at race pace | Rest | Race Pace |
| Thursday | Swim: 2000m (55-60 min)<br>• 400m warm-up<br>• 4×300m with 30 sec rest<br>• 100m easy<br>• 200m cool-down | Strength: 25 min• Core focus | Endurance |
| Friday | Rest | Run: 40 min with 4×4 min at race pace | Race Pace |
| Saturday | REDUCED BRICK<br>• Bike: 2h with 45 min at race pace<br>• Run: 30 min off the bike with middle 15 min at race pace | Rest | Race Simulation |
| Sunday | Swim: 1500m<br>• Open water if possible<br>• Focus on race day skills | Run: 45 min• Zone 2 throughout | Distance |
Weekly Total: Swim: ~5900m (3 sessions), Bike: 3h 45min (2 sessions), Run: 2h 45min (4 sessions), Strength: 50min (2 sessions)
Week 20: Race Week
| Day | Morning | Evening | Focus |
|---|---|---|---|
| Monday | Rest | Swim: 1500m (40-45 min)• 400m warm-up• 5×100m at race pace with 20 sec rest• 500m easy swimming• 100m cool-down | Technique |
| Tuesday | Run: 30 min including:<br>• 10 min warm-up<br>• 3×3 min at race pace with 2 min recovery<br>• 5 min cool-down | Strength: 20 min• Very light, form focus | Race Pace |
| Wednesday | Bike: 45 min<br>• Include 3×5 min at race pace | Rest | Freshening |
| Thursday | Swim: 1000m<br>• Easy pace<br>• Technique focus | Light stretching and mobility work | Recovery |
| Friday | Rest | Run: 20 min very easy with 4×30 sec pickups | Sharpening |
| Saturday | Bike: 20 min easy spin<br>• Include 2×2 min at race pace | Rest | Activation |
| Sunday | RACE DAY |
Weekly Total: Swim: ~2500m (2 sessions), Bike: 1h 5min (2 sessions), Run: 50min (2 sessions), Strength: 20min (1 session)
The complete 20-week half Ironman training plan provides a structured progression from foundational fitness to race-specific preparation. The plan is divided into four phases:
- Foundation Building (Weeks 1-8): Focuses on building consistent training habits, developing proper technique across all disciplines, and gradually increasing aerobic base.
- Building Endurance & Speed (Weeks 9-14): Intensifies training with race-specific elements, more brick workouts, increased duration of key sessions, and race pace efforts.
- Race Simulation & Peak Training (Weeks 15-18): Focuses on putting all pieces together with workouts that mimic race conditions and practicing race nutrition strategies.
- Strategic Tapering (Weeks 19-20): Reduces volume while maintaining some intensity to ensure freshness while keeping fitness intact for race day.
This progressive plan includes a balanced mix of swimming, cycling, running, and strength training, with strategic recovery weeks and proper tapering to prepare you optimally for your half Ironman race.
