Half Ironman Training Plan
A 16-week plan to prepare you for 70.3 — 1.9km swim, 90km bike, 21.1km run. For experienced triathletes ready to go long.
Overview
The Half Ironman (70.3) is the bridge between short-course racing and full Ironman distance — 1.9km swim, 90km bike, and a half marathon (21.1km) run. It's a true endurance event that rewards smart training, disciplined nutrition, and mental resilience.
This 16-week plan assumes you've completed at least one Olympic distance triathlon and can comfortably swim 1.5km, ride 60+ km, and run 10km.
Golden Rule: In 70.3 racing, the athlete who slows down the least wins. Pacing and fuelling are everything.
What You'll Need
- Swim: Wetsuit (most 70.3 races are open water), goggles, anti-fog spray, swim skin for warmer races
- Bike: Road or tri bike in good mechanical order, aero bars (recommended), spare tubes, multi-tool
- Run: Tested running shoes, race belt, visor, sunscreen
- Nutrition: Gels, bars, electrolyte mix — enough to fuel 5+ hours of racing
- Recovery: Foam roller, compression socks, epsom salts
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.