A 20-Week Training Plan for Your First 70.3 Triathlon

This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Because it is easy to follow, it’s one of the most popular training plans on Triathlete, helping thousands of triathletes successfully cross the finish line of their first half-iron/70.3 triathlon.

This 70.3 training plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase (for more on these phases, check out How to Use Periodization in Your Triathlon Training Plan). Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days constitute a taper period, which allows you to dial back your training volume to arrive to the start line of your first 70.3 fresh, fit, and ready to race!

RELATED: Triathlete’s Complete Guide to Training for a Half-Iron/70.3 Triathlon

Overall 70.3 Training Plan Difficulty Level (1-10): 1

The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17.

Throughout your training plan, pay attention to daily nutrition and hydration. Note what works (and doesn’t work) for you in your day-to-day nutrition as well as what you eat before, during, and after workouts. This will help you formulate your 70.3 nutrition plan for race day. Additionally, test out the gear you think you’ll use during your race, whether it’s a set of goggles for the swim or a specialized tri suit to wear across all three disciplines. All of these elements will help enhance the work you’re doing with this 70.3 training plan, so that you can have the best race day possible.

Understanding the terms in your 20-week 70.3 training plan

You will find the workout descriptions of this 70.3 training plan self-explanatory for the most part, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them:

70.3 Training Plan: Base Phase

The first 8 weeks of this 70.3 training plan are the base phase. This phase is long enough to allow a gradual, steady buildup of training volume. The primary objectives are developing aerobic capacity, endurance, and injury-resistance. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase.

Week 1

Week 2

Week 3

Week 4

This week is a recovery week of this 70.3 training plan. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.

Week 5

Week 6

Week 7

Week 8

This week is a recovery week for this 70.3 training plan.

70.3 Training Plan: Build Phase

Week 9

The build phase of this 70.3 training plan begins this week. In this 6-week phase you will face some challenging high-intensity workouts – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain faster speeds. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts.

Week 10

Week 11

Week 12

This week is a recovery week of this 70.3 training plan.

Week 13

Week 14

70.3 Training Plan: Peak Phase

Week 15

The peak phase of this 70.3 training plan begins this week. Your long endurance workouts on the weekends become really long in this 6-week phase to ensure you’re able to go the distance on race day. The second training priority is threshold-intensity training in all three disciplines. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness.

Week 16

This week is a recovery week.

Week 17

Week 18

70.3 Training Plan: Taper Phase

Week 19

Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.

70.3 Training Plan: Race Week

Week 20