Welcome to your 80/20 polarised Half Distance Malaga Triathlon training plan

As someone who lives and trains in Málaga, this new IRONMAN 70.3 is a race I know intimately and one I’m genuinely excited about. It features fast, flat circuits surrounded by sunshine, sea breeze, and southern rhythm, starting with a calm sea swim in Málaga Port and finishing in unforgettable style on the city’s famous Calle Larios.

Built around my local knowledge of the course, this plan is designed to get you to the start line feeling strong and prepared. Málaga offers a beautiful sea swim, a quick, flat bike course along the coast and through local towns, and a scenic, flat beachfront run.

This plan is 18 weeks with a general phase of 9 weeks, a specific phase of 7 weeks and a 2 week taper.

Polarised training is a model which means you will spend 80% of your time training at a moderate intensity and 20% at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.

In the specific phase, the weekend swim and bike or bike and run workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of half distance racing.

On weekdays during the specific phase, bike and run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition and to test out race equipment so that these things are familiar on race day.
There is an optional Sprint or Olympic Distance practice race or race simulation in week 15

In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.

This plan is for first time half distance athletes who prefers a Low Volume plan to fit in with their work/life situation. It can also be used by a first timer who wants low volume.
You should be able to swim and run comfortably for 45 minutes and cycle for 60 minutes and complete at least 4 hours of aerobic exercise over seven days.

The weekly training load starts at 6 hours in week 1 and peaks at 11 hours in week 16.

- 18 weeks of swim, bike, run & transition sessions
- 🏋️ S&C to help prevent injury from a NASM Certified Personal Trainer
- 📹Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- 🚴Bike sessions include Power profiles that you can download and use with your indoor trainer (Zwift, Wahoo, Rouvy etc) & Garmin, Coros, Polar etc
- 🏃🏻‍♂️‍➡️Run session have Power structured session for use with STRD, Garmin, Coros, Polar etc
- 🌊Swim sessions are heart rate and RPE based.

My name is Karen and I live in Malag, Spain where I coach and run Triathlon training camps all year round (ChiliTri). 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 has an MSc in Sports Perofrmance Coaching.

Good luck with your training and Malaga event!

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