Browse More Plans

Couch To Half Iron-Distance (3-14 hrs/wk) + Email Access To Coach: 24 Weeks

Browse More Plans

Couch To Half Iron-Distance (3-14 hrs/wk) + Email Access To Coach: 24 Weeks


Wendy Mader

All plans by this Coach


24 Weeks

Plan Description

Approach a Half Distance Triathlon with a plan that will whip any couch potato into shape
(This plan was specifically designed for inexperienced, first-time, or returning Ironman athletes)

Description of the image

Is This Plan For You?

If you don’t have a lot of time, are inexperienced, can only swim 500m/yrds, bike for 30 minutes, and run 2 miles (not all on the same day). But still want to taste the satisfying moment of crossing the red-carpeted line… then this might be your plan.

  • It is designed for beginners or returning 70.3 triathletes with busy lives. It’s flexible enough that you won’t have to give up any commitments.

  • The plan uses a multi-media approach; schedule, text, videos, and a word bank to learn the triathlon’s training lingo.

  • It also consists of a periodization progression process – which gradually builds up the intensity, duration, and complexity of your workouts as you gain more confidence each week.

  • Plus, the plan’s swimming, biking, running, and strength training blocks ensure you’ll maximize each discipline before hopping in.

  • And email coach support, so that you aren’t stuck with any questions along the way.

BONUS: (You’ll also have daily access to a 21-time Ironman finisher)

If you’re an inexperienced or returning triathlete, who doesn’t feel comfortable doing it alone, then this is a great plan to start becoming more familiar with the 70.3 race… so that you can eventually use it as a ‘prep race’ for an Ironman or Kona Championship.

What’s Included?

  • FOUR exclusive instructional videos before each phase of training. I explain in detail how each training block is organized and structured.

  • 24 week's worth of swimming, biking, running, and strength training workouts.

  • A special Complimentary Consultation.

  • Swim and Run analysis to personalize certain drills to best fit your technique limiter.

  • This plan starts with 2 days of swimming, biking, running, and strength training. Then, it builds up to 3 swims, 3 bikes, 3 runs, and over time reduces strength to 1 day per week.

  • Need advice on rearranging your workouts to suit your availability? Email me and we’ll figure it out!

TIP: Before the program, you should be able to swim 500 meters/yards, bike for 30 minutes, and run 2 miles (not all on the same day).

Why Buy From Me?

Description of the image

Still Not Sure?
Still unsure whether you’d want to buy from me or not?

Check out my newsletter and Instagram.

Our Ironman 70.3 Preview Video
Description of the image

Subscribe And Save Money
Save 33% On This Plan. Sign up for our newsletter. Get hidden gems that I’ve never revealed anywhere else each week.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:07:00 02:15:00
Bike x2
03:06:00 03:20:00
Swim x2
00:10:00 00:45:00
Day Off x1
—— ——
Strength x1
00:40:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:07:00 02:15:00
03:06:00 03:20:00
00:10:00 00:45:00
Day Off
—— ——
00:40:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$199.00 - Buy Now