As a new triathlete, finishing your first half-ironman (70.3) is an amazing accomplishment. But if you’re aiming to break the 6-hour mark, you’ll need a solid training plan to get your swim, bike, and run times dialed.
This 12-week half-ironman training plan will help you build endurance across all three disciplines through periodization, focused workouts, and weekly volume progression.
With dedication to the plan and your new cycling jersey sale to boost your morale, a sub-6 hour 70.3 is within reach!
Base Building for a Strong Foundation
Weeks 1-4 are all about establishing an endurance base through higher volume training across the swim, bike, and run.
Swim Workouts
- 3-4 swims per week
- Focus on distance over intensity (2-3km total volume)
- Include some technical drills
Bike Workouts
- 3-5 rides per week
- Prioritize time in the saddle over speed (8-10 hours/week)
- Long ride is up to 90 minutes
Run Workouts
- 4-5 runs per week
- Run 30-45 minutes per session
- 1 long run up to 90 minutes
Raising Intensity through Focused Training
Weeks 5-8 layer in more intensity through focused swim, bike, and run workouts while still expanding your endurance base.
Swim Workouts
- Add speed and technique sessions
- Include more rest to maximize intensity
| Monday | Drills + Tempo Intervals |
| Wednesday | Long Swim |
| Friday | Sprint Intervals |
Bike Workouts
- Introduce 2 intensity/speed sessions
- Long ride up to 2 hours
| Tuesday | Hill Climb Intervals |
| Thursday | Tempo Intervals |
| Saturday | Long Ride |
Run Workouts
- Add 2 quality/speed sessions
- Long run up to 2 hours
| Monday | Hill Repeats |
| Wednesday | Tempo Run |
| Sunday | Long Run |
Peak Training for Race-Specific Speed
In weeks 9-12, your training will become highly specific to the 70.3 distance and intensity. The volume drops slightly while intensity increases.
Swim Workouts
- Race-pace intervals
- Open water brick workouts
Bike Workouts
- Long rides up to 100 miles
- 70.3-specific tempo intervals
Run Workouts
- Marathon-pace segments
- 70.3-specific brick workouts
This 12-week journey will transform you into a 70.3 machine ready to smash 6 hours! Trust in the process, execute each workout with focus, and success will follow. You’ve got this!
Frequently Asked Questions
How much should I be swimming, biking, and running each week?
The weekly volume will vary based on your current fitness level, but you should plan for:
- Swimming: 2-6 km
- Cycling: 100-200 km
- Running: 20-55 km
What if I don’t have 12 weeks before my 70.3 race?
You can condense this plan into 8 weeks, but training volume and intensity will need to be higher each week. Focus on race-specific workouts.
What should my longest swim, bike, and run be before race day?
Aim to complete at least:
- A 2.5 km open water swim
- A 100-mile bike ride
- A 15-mile run
What equipment do I need for this training plan?
Having a triathlon or time trial bike is ideal. You’ll also need a wetsuit for open-water swimming, cycling shoes, running shoes, triathlon clothing, and fuel/hydration.
What strength training should I do?
2-3 core and strength sessions per week will help with injury prevention and muscle balance. Focus on your swim stroke muscles, glutes/hips, and run muscles.
How do I stay motivated and avoid burnout?
Mix up your workouts, train with others, join a tri club, reward yourself after key sessions, and focus on the process rather than just the 70.3 race.
What should I eat before and during the 70.3?
Consume 200-300 calories 1-2 hours pre-race. Fuel with 60g carbs per hour on the bike and run. Hydrate with electrolytes. Don’t try new foods or drinks!
