70.3 (HALF IRONMAN) TRAINING PLANS
The Half Ironman or 70.3 Triathlon is often seen as the primer for the ultimate triathlon challenge, the Ironman. The distance (70.3 miles) will challenge you both mentally and physically.
You will need to swim 1.2 miles (1.9k), cycle 56 miles (90K), and run 13.1 miles (21.1K). This will take most triathletes between five and seven hours to complete this race. This continuous exercise for an extended period of time means you need to make sure you plan and prepare methodically and carefully.
If you are a novice this may require four to six months to be ready for this distance. If you have more experience in triathlon or one its component sports then you may only require three to four months.
At this distance nutrition during the event becomes very important. You will need a fuelling plan using energy drinks, gels and/or bars. At important part of the training plan will be testing and working out what your specific fuelling plan.
"Research has shown that you are twice as likely to reach your goals if you have a structured plan"
16 week to Half Iron Distance Triathlon - Intermediate
OVERVIEW - This is a 16 week 70.3 Triathlon plan that starts with a period of base and endurance building. Before switching to a race specific phase for the final 8 weeks. It builds from a low of 10 hours per week to peak weeks of around 13 hours. It is periodised with essential recovery weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is focused towards competitive new comers or athletes looking to improve on their first attempt. It is not a high mileage plan, and so has a quality focus making the sessions count.
WHO IS THIS TRAINING PLAN FOR - The plan is for the triathlete looking to compete their first 70.3 triathlon, who has a history of triathlon or one of the other sports making up the triathlon. Or the more experienced triathlete looking to focus the final 16 weeks leading into the event.
30 week to Half Iron Distance Triathlon - Intermediate
OVERVIEW - This is a 30 week 70.3 Triathlon plan that starts with a 14 week phase of base and endurance building. It then switches to a build phase for 8 weeks before switching to a race specific phase for the final 8 weeks. It builds from a low of 8 hours per week to peak weeks of around 13 hours. It is periodised with essential recovery weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is focused towards competitive new comers or athletes looking to improve on their first attempt. It is not a high mileage plan, and so has a quality focus making the sessions count.
WHO IS THIS TRAINING PLAN FOR - The plan is for the triathlete looking to compete their first 70.3 triathlon, who has a history of triathlon or one of the other sports making up the triathlon. It gives the athlete a good long preparation period for the event all