If you’ve been doing sprint or Olympic distance triathlons for a while, you may be thinking about taking the plunge and tackling a 70.3. It’s definitely a great way to challenge yourself in your triathlon journey. With this free beginner half ironman training plan, you’ll be sure to cross that finish line successfully!
This training plan was produced in partnership with Jon Fearne of E3Coaching. If you’re an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them.
Getting Started with the Beginner Half Ironman Training Plan
You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training.
What is a half ironman?
If you’re searching for a training plan, you probably already know this. But just in case, a half ironman consists of a:
- 1.2 mile swim
- 56 mile bike ride
- 13.1 mile run
Who is this training plan for?
This plan is ideal for those looking to complete their first half ironman. It is not meant for advanced athletes looking to PR.
Ideally, you will have either previously taken part in sprint or Olympic distance races – or you have never done a triathlon but have a very solid background of swim, bike, and/or run.
What level of fitness do I need to start?
**Disclaimer: I am not a physician. Always check with your doctor prior to starting any new exercise program.**
In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. You should be free of any injuries that affect your ability to train.
You should also have the following base for each discipline:
- Swimming: capable of swimming comfortably for 30 minutes
- Cycling: able to cycle 60 minutes continuously at a comfortable pace
- Running: able to run 40 minutes continuously
Schedule FAQ
What is the schedule like?
This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury.
You are looking at between 5 and 6 days a week of training sessions. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week.
As far as the week itself, you can move sessions around within the week as needed to fit around work and family. However, when possible try to leave the weekend sessions as-is on the schedule. They’re focused on endurance and recovery and work well in the order listed.
What are the yellow highlighted training sessions?
On most weeks of the plan you’ll notice one highlighted session. This is your “I need to miss a session” session. Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we don’t want that).
Why aren’t there more swim workouts?
As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records).
This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form.
However, if you currently feel swimming is your “weak link”, you can adjust the plan to include an extra swim each week. Or, take a few weeks prior to starting this plan to work more heavily on swimming (perhaps doing 3 days a week of swimming) – then begin this plan.
Zone-Based Training Guidelines
This plan uses zone-based training guidelines. Please read this section so you understand how to set your zones.
Step 1: Lactate Threshold Field Test
The very first workout in this plan is conducting a lactate threshold field fitness test. This will allow you to set your heart rate zones for the rest of the plan.
Note that different coaches use different methods to determine zone training. That means if you look at one training plan or book (even within this site!) the specific zone numbers may vary a bit. Just keep that in mind if you’re comparing workouts from different plans.
Here’s how to do your field test:
Warm up at a comfortable pace for 10-20 minutes. After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. (Yes, this means you ignore the first 10 minutes of data). If you don’t have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average.
You can learn more about lactate threshold field tests in this post. (Note the zones used in that post are a little different than this plan).
The average heart rate you’ll take during this time is your threshold heart rate.
Step 2: Set Zones
Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above.
- Zone 4 – Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9
- Zone 3 – Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8
- Zone 2 – Base Endurance (about 80-88% of threshold heart rate), RPE = 6
- Zone 1 – Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6
Much of the training in this plan occurs in Zone 2, known as Base Training. This is your endurance realm; you build your engine here. When working in this zone you are able to hold a conversation.
From there, the next level is tempo training. This is the high end of endurance, normally just below or around threshold. After that is submaximal training, used in this plan as wake up intensity sessions.
Alternative method: RPE
If you don’t have a heart rate monitor or don’t want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall.
Workout Descriptions
In a second, you’ll see a breakdown of discipline specific workouts. First, there are a few workout terms that apply to multiple disciplines:
- Positive form: This means training while being aware of your movement, like how you are holding your posture. On the run, it means things like good knee lift, heel flick, head looking forward and back straight. On a bike, pelvis rolled forward glutes pushed out, straight back and not too much weight through our arms.
- Brick session: One discipline straight into the next (bike to run, swim to bike)
Run Workouts:
Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). There are a few other workouts you’ll see:
Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs.
Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. The tempo portion is held in the midsection at zone 3 RPE 7-8.
Bike Workouts:
Similar to the runs, many bike workouts are simply time-based with a particular zone. You may see workouts that call for a mixture of zones.
Here are some other workouts you might see:
Alternating Zones 2 and 3: These are generally listed for the long bike rides. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. Adjust as needed. If too difficult, you can switch to a zone 2 ride for the entire duration.
50% standing, 50% seated bike session – On any hills you ride half seated and half standing.
Over geared ride – On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. Make sure you make it hard for yourself.
Sprint for signs – Start by riding at a good pace (RPE 7). Choose a sign and put a max effort in (RPE 9-10) until you reach it then back to normal pace. Try and do at least 4 efforts in the session.
Pedaling focus – Do not worry about intensity effort, but instead focus on smooth technique. Your workout might look something like this:
- 5 Min warm up easy gear high cadence
- 30 seconds left leg only
- 30 seconds right leg only
- 4 min both legs
- 1 min left leg only
- 1 min right leg only
- 3 min both legs
- 90 seconds left leg
- 90 seconds right leg
- 2 mins both legs
- Repeat set again.
- 10 mins both legs easy spin
Swim Workouts:
Some swims are focused on distance, others are focused on technique, and others on speed. Also, some of the swim workouts are specific to open water. Try to get into open water a few times to practice.
Here are a few of the key factors in the swim workouts:
Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. Use 10 seconds rest between drills.
Drills: High elbow (thumb to thigh), closed fist and catch up. For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). Repeat this 5 times (500m total of drills).
Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming.
Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. It makes sense to practice different starts (fun session!):
- 10 min warm up
- 500m drills
- Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy.
- Repeat for 400m
- Cool down easy swim to finish.
Other Workouts:
Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. It can help to follow a full-body stretching video (for example, on YouTube) as you get started in order to get into the routine.
Core workouts: There are several quick core workouts that are used throughout this plan. Here is each one. That said, you are welcome to sub-in your own favorite core exercises that you enjoy. The key is simply to make sure you’re incorporating some core training regularly.
Core 1
- 10 x sit ups or crunches
- 10 x push up (can adapt to knee push ups)
- 20 seconds plank
- Repeat 4 times through. Take approximately 30 seconds rest between.
Core 2
- 10 x Russian twist
- 10 x push ups
- 10 x sit ups or crunches
- 30 seconds plank
- Repeat 3 times through. Take approximately 30 seconds rest between.
Core 3
- 10 x double shoulder width push ups
- 10 x Russian twist
- 10 x push ups
- 10 x sit ups or crunches
- 30 second plank
- Repeat 2 times through. Take approximately 30 seconds rest between.
Core 4
- 10 x push ups
- 10 x sit ups or crunches
- 10 x double shoulder width push up
- 10 x twisting sit ups
- Repeat 3 times adding 2 extra to each exercise on each new repetition. Take approximately 30 seconds rest between.
Core 5
- 12 x push ups
- 12 x sit ups or crunches
- 12 x double shoulder width push ups
- 12 x Russian twist
- 30 second plank
- Repeat 3 times. Take approximately 30 seconds rest between.
Day Before the Race Workouts
Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts.
Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area.
Pre run: Do a 10-minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working.
Also: Walk around and make yourself familiar with it. There is nothing worse than coming in after your swim and wondering “where is my bike?!”. We do these short sessions to wake mind and body up and prepare ourselves for the big day.
Download your free beginner half ironman training plan
Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it.
Now, here’s your 20 week half ironman training plan – just click here or on the photo below to download and print the plan out for your own personal use.
*Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*
Share: Are you excited to train for a 70.3? If you used this beginner half ironman training plan, what did you think?
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Thank you so much for this! I’ve been trying to find a beginner program that is basic, straight to the point and easy to follow… I love everything about this post and the program layout.
This is great – so glad you were able to find this and that it will help you train for a half!
Is this still available by chance? I just signed up for Augusta 70.3 and am trying to find something
Yep, just go to the section that says “download” and there’s the link right there to the Google drive doc for you to download the plan. 🙂
Thanks for the informative and useful plan. Notice all plans (not just this one) are based on time (rather than yards or miles). Rode 34 yesterday w/ many steep climbs. Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). Guess those are the specific details a cyclist (my primary sport for many years) looks for.
Hi Jim! Great to hear from you. Generally, I wouldn’t consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). If there were a lot of steep climbs, it’d essentially be more like interval training. I get what you’re saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans).
In these cases, it’s probably best to find a coach that could work 1-1 with you to develop a plan knowing all those details and preferences, and create a customized plan. I can definitely make some recommendations for coaches if you’d like.
Thanks for your feedback. I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. Hard to define these in time? Also if I feel good, may push it. Sure, coach recommends appreciated.
Hi again – that sounds like a fun routine! 🙂 Here’s a few coach recs where they can help work your strong cycling background into a plan:
Jon Fearne – https://www.e3coach.com/
Multisport Mastery – https://multisportmastery.com/
Tony Rich – https://www.eventhorizon.tv/
Thank you for the resources. Do you have any kind of nutrition plan to follow as a compliment to training?
Hi Michael! I don’t have any specific nutrition plans (yet!), but if you poke around here you can find a lot of helpful sports nutrition topics. This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathlete’s diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554
Hey there! I am on my second week of this program and am absolutely loving it so far. I do have a couple of questions regarding how you’re supposed to go about some of these workouts. The swim workout in week 2 says “40 min swim”, then is followed by “10 min warm up, drills, 2x400m (fast), and 10 min cool down”. Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? Or does it mean to do 2×400 m of drills. Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? Finally are you supposed to take any breaks during each set of the “2x400m” portion of the workout.
Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. Do you have any tips on simulating hilly terrain?
Thank you so much.
Hi Eric! Hopefully I can answer these clearly 🙂 (*disclosure – not individualized training advice, for informational purposes only)
1. Swim workouts – 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down.
2. Do the full 100 (25 of three drills followed by 25 normal) – then rest 10 sec and repeat. These should be focused more on form then speed, so less rest should be needed. That said, if you feel uncomfortable, it’s not harmful to take a longer rest since the main focus is form – feel free to do a 20 sec rest if needed.
3. Do the 400, rest 30-60 sec, then do the second 400.
4. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over 😉 or b) use a trainer for some of your rides and up the resistance to simulate hills.
Hope that helps!
Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. I was able to cross the finish-line generally feeling good and without injury! Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. Do you have any plans that you’d recommend if I wanted to shoot for a PR next time? Thanks!!
Way to go Andy! I’m thrilled that you were able to finish successfully and without injury. Right now I don’t have any intermediate plans on the blog, but hopefully there will be in the future. In the meantime, if you’re looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. 🙂
Thank you for this! I was able to complete my first 70.3! I followed the plan, did the training and come race day I wasn’t nervous. Was able to get out there and have fun. This was the perfect ‘weekend warrior’ plan!
Way to go Sarah! Congrats on tackling your first 70.3!
Hi I would like a copy of the free Half Ironman Beginner 20 week training program
Can someone please send a copy to me or post it? I am unable to access it.
Hi Julie – the plan link is located in the post above. I will email it to you as well. 🙂
On the days that have a swim and a run or two discipline together that are not labeled “brick” do we complete those back to back or on in AM and one in PM?
Hi Jacquelyn — Ideally AM/PM workout, but if your schedule requires it you can do them back to back. Hope that helps!
Hi there – I love how well you’ve explained the training plan and the elements involved. I would really like to download a copy but seem unable to access the link – are you please able to send a copy? Many thanks in advance!
Hi Hannah – so strange! You should be able to click on the link and the download comes up in Google Drive. Certain work computers may block these types of links though. I’ll email you the plan directly. 🙂
Thank you for putting this plan together. I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours.
So glad you found it helpful Derek! Congrats on finishing your first 70.3!
Hi Chrissy! I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! I’m curious, how come the Rest days seem to be randomly distributed throughout the week? I’ve seen a lot of plans with a Sunday or Monday consistent Off day. Also, do you think I can rearrange my days on occasion to fit with my schedule this summer?
I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it 😉 Thanks in advance!!
Hi Megan! So glad you enjoyed the Olympic plan. This one is a little bit of a different style plan, but I think would still be useful for your first half! The rest days aren’t completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. There’s all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach I’m a fan of, Jon Fearne). You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back – so for ex, you could shift that to Fri/Sat, but I wouldn’t spread them out randomly throughout the week. Does that make sense? (*standard disclaimer, this is for informational purposes and shouldn’t be considered individual training advice 🙂 )
This is outstanding info. I signed up for the Waco 70.3 in October and needed something for this 52 year old to focus on and not turn into my normal “Analysis Paralysis” I tend to do by researching and over thinking.
Question: I know I need more leg strengthening and hip strengthen/mobility, are there any you recommend to add into this? There seems to be doubling up on push up and sit ups on some of the core workouts. Good idea to remove 1 of these to add in a couple leg workouts or should legs be a separate day? Is there a link to see how a double shoulder width push up is done? I know all the others but this one.
Thanks again….You seem to have helped quite a few achieve their goals.
Hi Kevin, great to hear from you, and congrats on signing up for a 70.3! *Standard disclaimer, this info is for informational purposes only and shouldn’t be considered individual training advice.* 🙂 As far as exercises for leg/hip strength and mobility, a few that could be added in that I like: squats, lunges, bodyweight single leg deadlift, banded monster walk, clamshells (w/ or w/out band), single leg calf raises, and banded hip abduction. The only piece of equipment needed for those to start would be a resistance band which are quite inexpensive. I like your idea of subbing in some of the core workout exercises for some of these exercises. You can do the core + leg/hip after your endurance workouts on those days, or do them as an AM/PM option. The push up you’re referring to is often called a “wide” push up – simply spread your arms out wider than shoulder width which just puts a different emphasis on the primary muscle groups used. Hope all this helps!!
Hi Chrissy,
I have signed up for my first Half IM 70.3 for September 2024. I want to start my training in October, giving me lots of time to train. I have done smaller tri’s, relay Half IM 70.3(3X’s …. I’ve always done the cycling part, as I’m a strong cyclist) and I am an ok swimmer and runner. Because your training plan is 20 weeks long, how would you suggest I approach it? Do the 20 weeks then repeat plan again from the start? Thanks for any info you can give me 😀.
Angie M.
Hi Angie! So sorry for the delay in replying; for some reason your comment got put into my spam filer 🙂 Instead of running through the program twice, I’d recommend instead using the first block of time to focus on improving the swim and run base which keeping some cycling in your schedule, then use this plan leading up to the race. Adding that focus work beforehand will give you time to improve those aspects that you aren’t as strong in. I hope that helps! Feel free to let me know if you have any follow up questions.