Half Distance Triathlon Beginner Finisher Plan

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

Ironman 70.3 Beginner Finisher Plan. Perfect for beginners looking to finish their first half ironman distance.

Sample Day 1
0:20:00
Introductory Swim ( 3-4 x 5 minute swim)

Warm up:
4 x 25 yard freestyle with 30 seconds rest

Main workout:
3-4 x 5 minutes zone 2 swim with 60 seconds rest

Cool Down:
4 x 25 yard freestyle easy with 30 seconds rest

Sample Day 2
0:25:00
25 run zone 2

keep it easy in zone 2

Warm up:
5 minute walk to warm up the muscles and lungs

Main Workout:
25 minute zone 2 run

Cool down:
5 minute walk

Sample Day 3
0:20:00
4 x 5 minute zone 2 swim

Warm Up:
4 x 25 yard freestyle zone 1-2

Main Workout:
4 x 5 minute zone 2 freestyle with 1 minute rest

Cool Down:
4 x 25 yard zone 1 freestyle

Sample Day 3
0:30:00
30 minute zone 2 run

Warm up:
5 minute easy walk to warm up the muscles

Main workout:
30 minute zone 2 run with cadence

Cool Down:
5 minute walk

Sample Day 4
0:30:00
30 minute ride zone 2

Warm up:
5 minute zone 1 warm up

Main workout:
20 minute zone 2 ride with cadence 85-95 rpm

Cool down:
5 minute zone 1 cool down

Sample Day 6
1:00:00
1 hr zone 2

Warm up:
5 minute zone 1

Main workout:
50 minutes zone 2

Cool down:
5 minutes zone 1

Sample Day 7
0:30:00
30 minute zone 2

Warm up:
5 minute walk to warm up the legs and lungs

Main Workout:
30 minute zone 2 run

Cool down:
5 minute walk

Justin Roeder, USAT Level 1 Coach
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Roeder Multisport: Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!