20-Week 70.3 Triathlon Training Plan

Designed for athletes preparing to complete a Half-Ironman (70.3), this plan provides a progressive, balanced approach to help you successfully cover the 1.2-mile swim, 56-mile bike, and 13.1-mile run. The focus is on building endurance, confidence, and efficiency across all three disciplines.

Program Structure

3–4 bike sessions per week (endurance, intervals, and brick workouts)

3 swim sessions per week (technique, endurance, and open-water prep)

3 run sessions per week (base mileage, intervals, and long runs)

2 strength training sessions per week (triathlon-specific stability and power)

1–2 recovery days per week (mobility, stretching, and rest to maximize adaptation)

This comprehensive plan has been developed by Joshua Smith, PT, DPT, OCS—an elite runner, USATF Level 1 Certified Running Coach, and Board-Certified Orthopedic Clinical Specialist. With a background in endurance performance and injury prevention, the program blends proven training principles with clinical expertise to prepare you for both the demands of race day and the rigors of training.

The majority of sessions are time-based to allow for flexibility across fitness levels and to ensure consistent progress without overtraining. A GPS watch, bike computer, or indoor trainer is recommended for accurate tracking.

Important Note
This program is intended to guide healthy athletes toward completing a 70.3 distance. It is not a substitute for individualized medical care. Always consult a medical professional before beginning new training. If you experience pain, dizziness, or unusual symptoms, stop training and seek immediate medical attention.

Questions or Support
Visit online at EliteEndurancePhysio.com or email JoshuaSmithPT8@gmail.com for guidance.