INTERMEDIATE IRONMAN 70.3 (Half Ironman). 10-12 hrs per week. 8 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

Designed for intermediate level triathletes, this 8 week plan will gradually build your speed, endurance and confidence for your key IRONMAN 70.3 distance event.

"My PR was 6:37 for an IRONMAN 70.3 before your training plans, then 5:29 at Mallorca and 4:59 on the last one, all I can say is thanks!!!" Richard Lonsdale, 52, October 2016."


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is on a Saturday. There are usually ten workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There is a semi-recovery day each week and an active recovery period every fourth week to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Run Threshold Session

Warm Up:
15 minutes nice and steady in Zone 2

4x7mins at low Zone 4 +60secs rests

Warm Down 
15mins in Zone 2

Sample Day 1
Pool Swim: Technique

These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See instructions (attached to day 1) for a Key to the abbreviations.

Warm Up 
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests 

6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.

Sample Day 2
Bike Speed Skill Session

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)

20mins as (30secs in upper Zone 4, 30secs in Zone 2), rest 2mins in Zone 1.
10mins as (30secs in upper Zone 4, 30secs in Zone 2).

Warm Down:
5mins in Zone 2

Sample Day 3
Speed Skill Run

Warm Up:
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.

3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1,
1min in Zone 5.

Warm Down:
5mins Zone 2 jog, chatting pace.

Sample Day 3
Pool Swim: Speed Skill

Warm Up:

200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.

8x100FC as (50 in Zone 5, 50 in Zone 2) +15secs rests,
100KICK in Zone 2 +10secs rest.
8x50FC in Zone 5 +30secs rests.

Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.

Sample Day 4
Run Off The Bike, Fast at First

As soon as you finish today's ride, slip your running shoes on and run:

Start with 3mins run in Zone 4, then jog for 12mins in Zone 2.

Sample Day 4
Bike Threshold Efforts

Have your running gear ready before you start this Brick Workout:

Warm Up:
5mins easy Zone 2,
5mins as (10secs Zone 4, 50secs Zone 2 easy).

5x9mins in upper Zone 3 to low Zone 4, with 60secs recoveries.

Warm Down
5mins easy spin down in Zone 2

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.