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Half IRONMAN® 70.3 24 Week Intermediate/Advanced Plan | HR & Power | Email access to Coach

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Half IRONMAN® 70.3 24 Week Intermediate/Advanced Plan | HR & Power | Email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell Level 3 BTF & IRONMAN Certified Coach

All plans by this Coach


24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Your 24 Week IRONMAN 70.3 Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!

This training programme is designed to guide you through a full 24wks of training and be prepared ready for race day at a half-ironman (70.3). The half-ironman distance is a major physical challenge and it is very important that you are ready to undergo the training. We advise anybody taking part in an event like a half-ironman to be in good health, seek advice from your GP if you are in anyway unsure of your physical readiness to complete the training and the race. Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle.

This programme is a 24 week programme, this means that it is a schedule to lead all the way up to race day and is ideally for those athletes who have some prior experience of triathlon.

The Plan Includes:

- Swim, Bike, Run and Transition Sessions (Bricks)
- Strength and Conditioning sessions to help you prevent injuries from a NASM Certified Personal Trainer
- Train to RPE or Heart Rate or Power
- Power sessions for the bike so you can use with Zwift, Garmin etc
- Access to your coach via email
- Training and Racing Tips

The programme is broken down into 3 main phases that help you to progress physically and the objectives of each phase are explained in more detail prior to each phase. The phases are namely, Base, Build and Peak/Taper.

The programme is designed to explain each period, each week and each session in detail. The layout of the programme shows you each week in turn, where possible you should stick to the structure as it has been laid out in the best possible nature for you to physically train. The schedule is based on an athlete having more available training time at weekends.

There is 1 REST day per week, this should be a day of complete rest, no exercise!

This programme does not include any training races, however you are strongly encouraged to take part in some training races as an opportunity to experiment with equipment, clothing, nutrition and race pace strategies. When preparing for a half-ironman you should consider using an Olympic distance race as a warm up, this should be done approximately 4-6wks before race day, you are also encouraged to think about cyclo-sportives as a way to boost your cycling. Over this distance the long training sessions and BRICK workouts are just as crucial as racing.

Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introduction/kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints/tips specific to the relevant part of the plan and gives you best option to ask any questions you have on your training journey!

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and triathlon event!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:01:00 00:15:00
Strength x2
00:52:00 00:30:00
Run x2
02:25:00 02:10:00
Bike x2
04:33:00 04:30:00
Other x1
00:18:00 00:17:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:01:00 00:15:00
00:52:00 00:30:00
02:25:00 02:10:00
04:33:00 04:30:00
00:18:00 00:17:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

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

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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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