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If you’ve recently finished an Olympic-distance triathlon, there might be a little part of you wondering: Could I do a 70.3? The answer: Yes. And you might be able to get to the start line sooner than you think. With this Olympic-to-70.3 training plan, all you need is six weeks to step up to the half-iron distance, meaning that summer short-course race could very quickly turn into a fall long-course adventure.
Ready to raise the bar and tackle a half-Ironman this season? Build into the prerequisites outlined here, and then use this challenging program to prepare for the final six weeks before a long-course race. And for more help on your journey, check out How To Move Up in Distance From Olympic to 70.3.
Section dividerOlympic to 70.3 training plan: The basics
The goal of this program is to build volume while relying on your established fitness from racing shorter distances. There is an emphasis on pace and rhythm at goal race pace (GRP), which, for a well-trained athlete, is Zone 3 in 70.3 racing. (Refer to the chart below for reference.) In addition, there are key sessions for maintaining your threshold fitness in Zone 4, which will help your 70.3 performance.
Weeks 1–2 and 4–5 are challenging training weeks, with the goal of getting you used to the time and distance required to complete a 70.3. Volume tapers off a bit at the end of Week 5 and even more into Week 6, which is race week. Week 3 is an important recovery week.
Before starting this program, you should have completed the following in the past five weeks:
- Two 90-plus-minute runs
- Three two-plus-hour bikes
- Multiple 2,000-plus-yard swim workouts
Start the program after finishing a recovery week. Do your best to follow the timing of workouts within the week and order of workouts in each day to maximize the training effects. Adhere to the training zones so that you do not over-train, and so you can maximize key GRP and threshold sessions. Time ranges are suggested for certain sessions, allowing you to choose a duration that is not too great of a jump from what you have been doing prior to this schedule. If you need to alleviate your mid-week schedule, consider removing the Tuesday recovery run or Wednesday recovery ride. Listen to your body and back off if you feel significant soreness or specific pains.
Section dividerSetting your zones: Lactate threshold
Understanding lactate threshold (LT) training is critical to improvement. Your LT determines how long and how hard you can exert near maximum effort. There’s a point when the body begins to produce lactate at rates that are too fast for it to metabolize—this is the LT.
To determine your LT, do a field test on the run when your legs feel rested. After a warm-up of 15 minutes, do a 30-minute time trial on flat terrain where you can hold your hardest uninterrupted effort for that duration. The track is a good option.
Pace out your time trial as evenly as possible. To determine your LT heart rate, hit the lap button on your heart rate monitor 10 minutes into the time trial. The average heart rate for the final 20 minutes is your LT heart rate.
This chart will help you understand the various training zones:
| 1 | <80% of LT | Gentle rhythmic breathing. Pace is easy and relaxed. The intensity is a jog or very easy run or very easy bike spin. |
| 2 | 80–87% of LT | Breathing rate and pace increase slightly. Many notice a change with slightly deeper breathing, although still comfortable. Running and cycling pace remains comfortable and conversation is possible. |
| 3 | 88–93% of LT | Become aware of breathing a little harder, pace is moderate. A stronger cycling or running rhythm, this is "feel good" fast. It is slightly more difficult to hold conversation. |
| 4 | 94–100% of LT | Starting to breathe hard, pace is fast and beginning to get uncomfortable, approaching all-out 30-minute bike or run pace. This pace should be challenging to maintain. |
| 5 | >100% of LT | Breathing deep and forceful, many notice a second shift in breathing pattern. Pace is all-out sustainable for one to five minutes. Mental focus required, moderately uncomfortable and conversation undesirable. |
Olympic to 70.3 training plan key
| ' | minutes |
| " | seconds |
| Zn | heart rate zone |
| (brackets) | rest between intervals |
| GRP | goal race pace, for 70.3 |
| RPM | revolutions per minute, or cadence |
Olympic to 70.3 training plan
Week 1
| Monday | DAY OFF or optional short recovery BIKE |
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| Tuesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
SWIM 2000–3000, speed. After a good warm-up including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x [12×50 (20”) alternate 2 sprint, 1 easy]. Swim 200 easy between sets. |
| Wednesday | RUN 1-mile repeats at GRP. Measured road, track or trail. After a 10’ warm-up, including 4×30” pick-ups (faster running), perform the main set: 8×1 mile (1’ walk), Zn 3. Run an even pace for the set. 10’ cool-down. Choose a route that is flat with minimal turns. Repeat the same stretch back and forth to equally quantify efforts, and take intermittent splits at a set spot as well to make sure you are on track with your pacing. |
BIKE 1:00–1:30, aerobic recovery. Flat terrain, Zn 1–2 at 90–95 RPM. |
| Thursday | BIKE 1:50–1:55, GRP. After a 15–20’ warm-up, including 4×30” pick-ups (faster cycling), perform the main set: 3×25’, Zn 3 in TT position (10’ Zn 2-1) at 90–95 RPM. Run off TT #3. |
RUN 20’, transition run off the bike. Quick transition (less than 2’), then 15’ at the same average pace as yesterday’s interval run in Zn 3. 5’, Zn 1. |
| Friday | SWIM 2500–3000, endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 3–4 x 500 (30”) alternating 75 in Zn 3-4 (GRP or effort), 50 easy in Zn 2 with good form. |
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| Saturday | BIKE 3:00–3:30, endurance. Hilly base ride in Zn 1–3, mostly Zn 2. |
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| Sunday | RUN 1:30–2:00, endurance. Perform a flatter progression run, building by thirds Zn 1-2-3. This type of run is great for building back-half fitness. On race day you want to be strong in the closing 6 miles of the race. Visualize this on your run. |
SWIM 2500–3000, strength endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x [2×200 (20”), 4×100 (10”)] with pull buoy. Paddles are optional for up to 50% of the total interval volume. |
Week 2
| Monday | DAY OFF or optional short recovery BIKE |
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| Tuesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
SWIM 2000–3000, speed. Main set: 2–3 x [4×50 (20”) as 1 moderate, 2 sprint, 1 easy. 100 fast! 100 easy]. |
| Wednesday | RUN 2-mile repeats at GRP. Measured road, track or trail. After a 15’ warm-up, including 4×30” pick-ups (faster running), perform the main set: 4×2 miles (1’ walk), Zn 3. Run an even pace for the set. 15’ cool-down. |
BIKE 1:00–1:30, aerobic recovery. Flat terrain, Zn 1–2 at 90–95 RPM. |
| Thursday | BIKE 2:00–2:05, GRP. After a 15–20’ warm-up, including 4×30” pick-ups (faster cycling), perform the main set: 45–25–15’ Zn 3 in TT position (10’ Zn 2-1) at 90–95 RPM. Run off TT #3. Pick a bike route that simulates terrain of your 70.3 course so that you may practice time-trialing in similar conditions. |
RUN 20’, transition run off the bike. Quick transition (less than 2’), then 10’ at the same average pace as yesterday’s interval run in Zn 3. 10’, Zn 1. |
| Friday | SWIM 2500–3500, endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 1000 build by 200 (1’). 3–5 x 300 (30”), alternating 50 easy in Zn 2 with good form, 50 in Zn 3 (GRP or effort), 50 fast in Zn 4. |
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| Saturday | BIKE 1:50–2:10, threshold. After a 15–20’ warm up, including 4×30” pick-ups (faster cycling), perform the main set: 6×5’ (3’), Zn 4. 20’ easy in Zn 1. 5×1’ (1’), Zn 5. 15–30’ cool-down. |
SWIM 2200–3200, strength endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x [400 (30”), 200 (20”), 4×50 (10”)] with pull buoy. Paddles are optional for up to 50% of the total interval volume. A pull buoy and paddles are great strength-building tools and will prepare you for wetsuit swimming. Emphasize body rotation (as you would in a wetsuit) to work your lat muscles and not overwork your rotator cuff muscles in your shoulder. An alternate choice for this swim would be an open-water swim in your wetsuit, while emulating the listed main set. |
| Sunday | RUN 1:15–1:40, endurance. Hilly base in Zn 1–3, mostly Zn 2. B 2:00–3:00, endurance. Flatter base in Zn 1–2. |
Week 3: Recovery Week
| Monday | DAY OFF Recover like a pro! This is when the healing happens that makes you stronger for next week. Get a massage, focus on eight-plus hours of sleep each night, and fill your additional spare time with relaxing activities such as reading and movie watching, rather than extra yard work. |
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| Tuesday | SWIM 1500–2000, recovery. Main set: 8–10 x 100 (20”) at a moderate pace with good form. |
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| Wednesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
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| Thursday | BIKE 1:00–1:30, aerobic recovery. Flat terrain, Zn 1–2 at 90–95 RPM. |
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| Friday | DAY OFF | |
| Saturday | RUN 1:15–1:40, endurance. Rolling base in Zn 1–3, mostly Zn 2. |
SWIM 2500–3500, strength endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x 800 (1’) with pull buoy. Paddles are optional for up to 50% of the total interval volume. Doing sustained swimming sets will allow you to exit the water on race day with minimal fatigue, feeling ready to have a great ride. |
| Sunday | BIKE 2:00–3:00, endurance. Rolling base in Zn 1–2. |
Week 4
| Monday | DAY OFF or optional short recovery BIKE |
|
| Tuesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
SWIM 2000–3000, speed. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x [12×50 (20”), alternate 2 sprint, 1 easy]. Swim 200 easy between sets. Pay attention to shifting your stroke rate (arm speed) higher for sprints while still maintaining good arm pressure on the water. Being able to shift stroke rates is a useful tool for race-day swim starts and navigating groups and turn buoys. |
| Wednesday | RUN 3-mile repeats at GRP. Measured road, track or trail. After a 15’ warm-up, including 4×30” pick-ups (faster running), perform the main set: 3×3 miles (2’ walk), Zn 3. Run an even pace for the set. 15’ cool-down. |
BIKE 1:00–1:30, aerobic recovery. Flat terrain, Zn 1–2 at 90–95 RPM. |
| Thursday | BIKE 1:20–2:00, threshold. After a 15–20’ warm-up, including 4×30” pick-ups (faster cycling), perform the main set: 6×2.5’ (1.5’) Zn 4 at 90–95 RPM. 10’ easy. 10×30” (30”) Zn 4–5 at 100–105 RPM. 15–30’ cool-down. |
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| Friday | SWIM 2500–3500, endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2000 nonstop, building pace by 500 from moderate to GRP. Focus on maintaining good form. |
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| Saturday | BIKE 2:15–2:20, GRP. After a 15–20’ warm-up, including 4×30” pick-ups (faster cycling), perform the main set: 120’ in Zn 3 in TT position at 90–95 RPM. Run off the bike. Be ready for the effort of running off the bike. In the last 10 minutes of your bike before a brick run, start thinking about running well and get mentally “into it.” This also builds transition speed. |
RUN 1:00, GRP. Quick transition (less than 2’), then perform a flatter progression run as 25’ Zn 2, 25’ Zn 3, 10’ Zn 1 cool-down. |
| Sunday | RUN 1:30–2:00, endurance. Flatter terrain, Zn 2. |
SWIM 3000–4000, strength endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25 or 50 pick-ups, perform the main set: 2–3 x [600 (20”), 4×100 (10”)] with pull buoy. Paddles are optional for up to 50% of the total interval volume. |
Week 5
| Monday | DAY OFF or optional short recovery BIKE |
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| Tuesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
SWIM 2000–3000, speed. Main set: 2–3 x [4×100 (30”), best average pace for the set]. 200 easy swimming between sets. |
| Wednesday | RUN 1-mile repeats at GRP. Measured road, track or trail. After a 15’ warm-up, including 4×30” pick-ups (faster running), perform the main set: 5–6 x 1 mile (1’ walk), Zn 3. Run an even pace for the set. 15’ cool-down. This is a shorter interval set than last week. Avoid temptation to run too fast, causing excessive muscle tissue damage requiring extra recovery. Reinforce smooth running biomechanics and practice mental imagery for race day next weekend. |
BIKE 1:00–1:30, aerobic recovery. Flat terrain, Zn 1–2 at 90–95 RPM. |
| Thursday | BIKE 1:30–1:35 GRP. After a 15–20’ warm-up, including 4×30” pick-ups (faster cycling), perform the main set: 2×30’ Zn 3 in TT position (15’ Zn 2–1) at 90–95 RPM. Run off TT #2. |
RUN 30′, transition run off the bike. Quick transition (less than 2′), then 20’ at the same average pace as yesterday’s interval run in Zn 3. 10’ Zn 1. |
| Friday | SWIM 2500–3500, endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25–50 pick-ups, perform the main set: 800 build by 200 from moderate to GRP. 8–10 x 150 (30”) alternating 50 easy in Zn 2 with good form, 50 in Zn 3 (GRP or effort), 50 fast in Zn 4. |
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| Saturday | BIKE 2:00–3:00, endurance. Flatter base in Zn 1-2. Pay attention to not overdoing today’s ride and respecting the zone. This will allow you to reinforce endurance for next weekend’s race but not leave you overly fatigued. The goal is to be fresh for next weekend! |
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| Sunday | RUN 45’–1:00, endurance. Hilly base in Zn 1-3, mostly Zn 2. |
SWIM 2500–3500, strength endurance. After a good warm-up, including easy freestyle, drills, kicking and some 25–50 pick-ups, perform the main set: 2–3 x [400 (30”), 7×50 (5”), 50 easy (1’)] with pull buoy. Paddles are optional for up to 50% of the total interval volume. |
Week 6: Race Week!
| Monday | DAY OFF | ||
| Tuesday | SWIM 1500–2000, recovery. Main set: 8–10 x 100 (20”) at a moderate pace with good form. |
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| Wednesday | RUN 30–45’, aerobic recovery. Zn 1, include 8×1’ cadence count. Shoot for 90+ counting right foot strike only. |
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| Thursday | BIKE 1:00, race preparation. 20’ Zn 1-2. 2×4’ (2’) Zn 3 at 90–95 RPM. 5’ Zn 1. 2×2’ (2’) Zn 4 at 100–105 RPM. 15’ Zn 2-1. If you feel sluggish, that is normal on race week. Today’s bike and Saturday’s run and swim are meant to shake out the cobwebs. Your approach should be to sharpen up, but not view it as a fitness-building workout. Avoid excessive lactic acid. |
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| Friday | DAY OFF | ||
| Saturday | RUN 20’, race preparation. On the race course: 10’ Zn 1-2. 5’ Zn 3. 5’ Zn 2-1. |
SWIM 10’, race preparation. In the open water, if possible: 4×50 Zn 3. 4×50 as 25 fast, 25 easy. 5’ easy. |
BIKE Test gears and brakes. |
| Sunday | Race! GRP is Zn 3. | Warm-up: RUN 10’ Zn 1-2, including 4×15” pick-ups. Finish run 50–60’ before race start. |
Warm-up: If possible, 300–400 SWIM. Include 2–3’ easy, 4–6 x (20 strokes pick-ups, 20 strokes long and loose). 1–2’ easy. Finish swim 5’ before race start. |