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Triathlon: 70.3 HALF-IRONMAN®, Beginner: 6.0 to 10.5 hrs/wk


Gale Bernhardt

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13 Weeks

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Plan Description

This 13-week training plan is for experienced triathletes looking to comfortably complete their first half-IRONMAN® or 70.3 distance event (1.2 miles of swimming, 56 miles of cycling and 13.1 miles of running.) This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races.

You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is about 75-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:00 (please see the Plan Preview) and the biggest week of training, Week 11, is 10:30. The long run builds to 2:00 and the long ride builds to 4:00.

The major differences between this plan and the 13-Week Intermediate plan are training volume, the volume of training above Zone 2 and the format of long training days. (In this plan the long run is on Saturday and the long ride is Sunday. In the intermediate plan the long run is Sunday and the long ride is Saturday.) Of course there is also one more week of training with this plan.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:10 hrs 1:00 hrs
2:12 hrs 2:00 hrs
Day Offx2
—— ——
3:33 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:00 hrs
2:12 hrs 2:00 hrs
Day Off
—— ——
3:33 hrs 4:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website