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Couch to Half Ironman Training Made Easy + Coaching Videos


Wendy Mader

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24 Weeks

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Plan Description


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For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--

You're going to love this 24-week 70.3 Build training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Half Iron Distance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with PDF resources explaining workout terminology, for the swim, bike, run, plus nutrition, recovery, strength, and intensity recourse guides to reference throughout the program

This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3- 14 hours per week Intensity is set to rate of perceived effort, RPE, heart rate, power or pace. Generally most beginners best train with RPE.

This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race.

I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program with suggestions on key workouts to focus on distance.

At the end of 8 weeks, you should be comfortable running at 5k/10k event
At the end of 16 weeks, you should be comfortable completing an OLY
At the end of 20 weeks, a schedule half marathon
At the end of 24 weeks, you should be comfortable finishing a Half Ironman Distance Triathlon.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:07 hrs 2:15 hrs
Bike x2
3:06 hrs 3:20 hrs
Swim x2
0:10 hrs 0:45 hrs
Day Off x1
—— ——
Strength x1
0:40 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:07 hrs 2:15 hrs
3:06 hrs 3:20 hrs
0:10 hrs 0:45 hrs
Day Off
—— ——
0:40 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

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