Riccitello's Intermediate 16-Week Half Ironman/70.3 Plan (Sunday Race)

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

This plan is designed for the intermediate-level triathlete. Most triathletes using this program will have finished a sprint or olympic distance triathlon and are looking to step up to the half-ironman (70.3) distance.

This informative, straight-forward and user-friendly plan will help you prepare for and successfully finish your half-ironman with gusto.

Weekday workouts are short and sweet: 30-60 minutes.

Weekend workouts are longer - with the long run starting at 45 minutes and gradually building throughout the plan to two hours, and the long ride starting at two hours and rapidly building to four hours. I consider the weekend rides to be relatively heavy, right off the bat. In general, I believe that endurance gains helpful to the half-ironman distance are best achieved via long rides - so be prepared to pedal!

I also believe that a touch of speed is helpful to the half-ironman distance. As a result, this plan includes a few weekday workouts that venture into the "challenging" category with regard to effort level.

Weekly total training hours hover around 8-10, with the longest week coming in at just under 12 hours. Rest weeks (every third week) are typically 5-6 hours of total training time.

Sample Day 2
1:00:00
30' Medium, Big Gear/Little Gear (BG/LG)

WU: 20' easy;
MS: 30' medium-tempo, alternating 3' using 70 rpm and 3' using 100 rpm;
CD: 10' easy.

Sample Day 2
0:19:59

20-30' total-
Easy to medium effort.

Sample Day 3
0:45:00
1372m

Warm up:
• 300 easy
Main set:
• 10x100 easy (25 right arm/25 left arm/25 catch-up/25 build free), 20 sec rest;
Warm down:
• 200 easy

Sample Day 4
0:34:59
Endurance

30-40' at an easy to medium effort.

Sample Day 6
2:00:00
Endurance

2-2.5 hours. Let's get out for a solid medium effort ride.
WU: 20' easy;
MS: 1.5-2 hours medium;
CD: 10' easy.

Sample Day 6
0:19:59

20-30' total-
Gradually build from easy to low-tempo. It's almost impossible to go too hard on a 30 minute run. The only mistake you can make is starting out too hard. Give yourself 5 minutes to get into the run, and then ramp it up to the prescribed effort level/speed.

Sample Day 7
0:45:00
Endurance

45-50' total.
WU: 10' easy;
MS: 30-35' medium;
CD: 5' easy.