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12 Week Intermediate Level Half Ironman Training Plan Featuring: Mental Skills & Strength


Heather Casey, USAT L2, CSCS

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12 Weeks

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Plan Description

Heather Casey, USAT Level 2 and Ironman Certified Coach designed this 12 week training plan for intermediate to advanced level athletes racing 70.3 distance triathlon. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Be mentally strong and confident on race day by using Coach Casey’s weekly mental skills training and podcast suggestions on the training plan. This plan includes: targeted strength and injury prevention, testing protocols and mental skills.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:45 hrs 2:00 hrs
Swim x3
1:49 hrs 1:00 hrs
Other x3
0:16 hrs 1:30 hrs
Strength x2
0:42 hrs 0:30 hrs
Bike x2
4:00 hrs 3:30 hrs
Custom x1
0:28 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 2:00 hrs
1:49 hrs 1:00 hrs
0:16 hrs 1:30 hrs
0:42 hrs 0:30 hrs
4:00 hrs 3:30 hrs
0:28 hrs 0:35 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

$79.00 - Buy Now