Your first 70.3 starts here
Speed Optional. Fitness Mandatory. Build toward your half-distance triathlon with a practical 28-week swim, bike and run plan, to follow independently in TrainingPeaks.
At a glance: 28 weeks | Beginner | About 5-8 workouts a week | Self-guided
Is this your starting point?
Begin here if you can jog for 20 minutes, ride for 30 minutes and swim 200 metres continuously using any stroke. Previous triathlon experience is helpful, but not required.
What is in the plan?
- Progressive swim, bike, run and strength sessions, with recovery built in.
- Structured pace and power workouts plus time- and distance-based training.
- Pacing, recovery and race-day guidance as you build toward 70.3.
Equipment: Swim, bike and run basics; a way to track run pace and distance; and bike power or virtual power for cycling targets. A heart-rate monitor is recommended. A trainer and indoor cycling app are optional. Ask before buying if your equipment differs.
Support: This is a self-guided plan. Email coaching and personalized schedule changes are not included.
The people behind your plan
Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.
From RSR plan athletes: Kyle S. (70.3) | Kristin T. | Viorel P. (full distance). Each story reflects that athlete's own plan and support arrangement.
Questions before you buy? Email RSR. Review the sample week and training chart on this page to see how the workload changes.
Our triathlon coaching is designed to take you from where you are now to where you want to be—fitter, faster, and ready for race day. You’ll get a fully customized training plan built around your goals, fitness level, and schedule, covering swim, bike, and run, plus strength, nutrition, and recovery guidance. We track your progress closely with regular check-ins, performance reviews, and plan adjustments so you’re always moving forward.