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Half Ironman training program

Author

Sean Riley

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Length

16 Weeks

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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.

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Plan Description

This 70.3 Ironman program is for the experienced Ironman athlete who is stepping back into the 70.3 distance, possibly after a break from the longer distance or simply because they want to add some speed to their program. It assumes a higher than beginner level of fitness but is still an achievable program which can be easily meshed into the busy life of a family/work day.
The program has been designed to have a strong swim focus with 4 honest weekly sets around 3200m each. Long bike day builds steadily to peak at a 3 hour 45 minute long ride and long run day also builds steadily towards a 2 hours 45 minutes long run. The biggest week of the program is 16 hours and 45 minutes but this does not occur until week 14 and there is a gradual build towards this mammoth week.
All in all this program will test you and certainly see you stepping up towards a PB for your next 70.3 race.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
3:54 hrs 1:30 hrs
Bike x4
5:33 hrs 3:45 hrs
Strength x3
1:30 hrs 0:30 hrs
Brick x2
0:46 hrs 0:45 hrs
Run x2
2:40 hrs 2:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
3:54 hrs 1:30 hrs
Bike
5:33 hrs 3:45 hrs
Strength
1:30 hrs 0:30 hrs
Brick
0:46 hrs 0:45 hrs
Run
2:40 hrs 2:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sean Riley

Mind Over Matter Endurance

Mind over Matter Endurance coaching was born from a shared goal of husband and wife triathletes. We provide multisport coaching for the 'everyman athlete', where our motto is Your goal, our journey.

We deliver a goal focused coaching service based on your unique training needs. We ensure support and accountability through positive encouragement and thoughtful two-way communication. This is provided through our holistic life experience approach, not simply a performance at all costs mentality.

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