Lay the Foundation for Your Best Half-IM

Ready to build the ultimate foundation for your Half-IM goals? This 10-Week Base Training Plan is designed to develop unstoppable aerobic fitness and sport-specific strength so you can tackle race-specific phases later with true confidence and power.

Is This Plan For You?

If you have big 70.3 dreams and 10 to 16 hours a week to dedicate to your goals, this is your starting line. Base training is the single most critical phase of your year—skipping it is why many athletes hit a frustrating plateau or burn out early. We’ve built this progressive, adaptable plan to slot into your busy life while physically preparing your body for the heavier volume and intensity to come. No rigid stress, just smart, consistent growth.

Your Training Benefits

• Clear, Safe Progression: Starts at a manageable 10 hours and smoothly builds to a 15.5-hour peak across two solid training blocks, minimizing injury risk.

  
  



• Precision Workouts: Eliminate the guesswork. Cycling sessions are structured by power (%FTP) and runs by heart rate (%THR) so you know exactly how hard to push.

  
  



• Built-In Testing: Includes guided testing in Week 1 and a re-test in Week 10 to measure your progress. You also get access to free training tools to easily calculate your personalized zones.

  
  



• Total Body Resilience: Includes integrated, sport-specific flexibility and core strength routines to keep you injury-free, mobile, and moving efficiently.

  
  

Prerequisites

To get the most out of this plan and avoid frustration, ensure you meet these baselines:

• Time & Fitness: Ready to comfortably handle a starting volume of ~10 hours per week.

  
  



• Essential Gear: A Power Meter for cycling and a Heart Rate Monitor for running to track your specific zones.

  
  



• Facility Access (for testing): A 25m or 50m pool, an indoor bike trainer (or a flat, continuous road circuit), and a flat 5km running route.