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Half Ironman training program

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Half Ironman training program


Sean Riley

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16 Weeks

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:54:00 01:30:00
Bike x4
05:34:00 03:45:00
Strength x3
01:30:00 00:30:00
Brick x2
00:47:00 00:45:00
Run x2
02:40:00 02:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:54:00 01:30:00
05:34:00 03:45:00
01:30:00 00:30:00
00:47:00 00:45:00
02:40:00 02:15:00
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.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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