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Writer's pictureJerett Gordon
May 24, 20217 min read

The Best IRONMAN 70.3 Training Plan For Beginners in 2024

Updated: May 6

How do I use a half IRONMAN training plan to complete a half IRONMAN (IRONMAN 70.3) distance event?


If you're reading this article, you've probably already decided you want to complete a half-distance triathlon such as an IRONMAN 70.3 event. The best thing you can do to achieve your goal is train smart with the right tools. If you complete at least 85% of a well-built IRONMAN 70.3 training plan, you will set yourself up for a successful event.


Ready to start with a well-built training plan? Enter your email here and we will send you the PDF version of our beginner half ironman training plan for free.



The free plan is a PDF. You can purchase the dynamic plan above and connect it to TrainingPeaks to follow along as you go!


The free plan focuses on consistently training your aerobic system. Your aerobic system takes a long time to develop. You will improve your aerobic fitness and do better in your event by training consistently.


Try to train almost every day, rather than neglect workouts during the week and then cram in big workouts on the weekend to “make up.”



Stay focused on getting your basic aerobic training done, and don’t overdo it in any given workout.


You will experience some fatigue, which is good, but you don’t want fatigue to be excessive. You should feel recovered enough after each day to complete the next day’s training.


Remember, you only get better when you adequately recover from training sessions. Focus on recovery, sleep, nutrition, and hydration. If you want help with any aspects of recovery, you can reach out to us at Paragon Training.


Of course, consult with your doctor to determine if you are healthy enough before you start training.


How long does it take to train for a half Ironman?


To determine how many weeks you need to complete a half Ironman triathlon, consider your current fitness and background.


If you have done a few shorter endurance events, such as a 10k run or a sprint triathlon, then give yourself at least 4 months to train for a half Ironman.


If you’re starting from zero endurance training, then plan for at least 6 months to train for a half Ironman.


If you’ve been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman.



In order to train for a half Ironman in 6 months the most important things you will need are a plan, commitment, and consistency.


How many hours a week should I train for a half Ironman?


A typical half Ironman training plan for a beginner will range from 4-5 hours per week at the start of the plan to 8-9 hours per week toward the end of the plan. An intermediate or advanced plan may include up to 15-20 hours per week during big weeks.


Training for a half Ironman primarily requires training your aerobic metabolism. If you’ve never completed a half Ironman or you’ve been training for less than 2 years, then you will benefit by improving your aerobic system.


Plan to train 6 days per week with an “off” day each week for additional recovery.


If you stay in the right training zones during workouts, you should be able to handle this load and it will be a superior stimulus for your aerobic system than only one workout a day or only training 2-3 times per week.



What is a good time for a first half Ironman?


This answer of course depends on many factors, including your level of fitness, age, gender, and weather conditions on the day of the event.


A simple way to estimate your finish time is to take the average speed of your longest swim, longest ride, and longest run and multiply that by the distance of each leg in the half Ironman race.


For example:


Swim [2:30min/100m] x [1900m race] = 47min = 0.78hr

Bike [15mph] x [56mile race] = 3.7hr

Run [12min/mile] x [13.1mile race] = 157.2min = 2.6hr

Transition: Guess your time, maybe 4-5 minutes each for total of 8-10min = 0.13hr - 0.16hr


TOTAL: ~7hr 15min half Ironman finish time


Disclaimer: this post includes affiliate links that may provide a commission to us at no extra cost to you if you purchase the linked item. This helps us to continue providing our services and information to you.


Looking for an intermediate half ironman training plan?



 

Example Half Ironman Training Plan


Difficulty Level: (1-5): 1


Phase 1: Base - 9 weeks

Phase 2: Build - 5 weeks

Phase 3: Taper + Race - 2 weeks


This plan is designed to help you finish your first half Ironman triathlon.


For every workout, you should start with a warm up and end with a cool down.


Below are suggested warm ups and cool downs for each sport. You can extend the duration of each if you feel your body needs more time to be ready for the main part of the workout.


 

Warm Ups

Swim - 5-10 minutes easy swimming, then 4-6x50yd drills with long rests of 30sec


Bike - 10 minutes easy Z1 spin, then 4x30sec moderate to hard effort up to Z3 effort with 1:30min recoveries, then 5min easy spin before main set.


Run - Do the routines in the activation videos (or similar), then 10-20min easy Z1 jog.



Strength - 10min easy movement that may include easy swim, bike, or run before to get your muscles warm.


 

Exercises

Below are strength, activation, and stretching exercises to do throughout the plan.


NOTE: The videos provided are meant for example purposes and are not meant to replace proper instruction from a certified specialist. If you feel unusual pain or discomfort at any time during these exercises, then stop.


Strength


CORE

2 rounds of :10 each leg glute bridges

10 each side opposite arm/leg raises from kneeling

20 glute bridge w/ ball squeeze

10 Heel taps (keep lower back flat)

10 each side clamshells

10 adduction/ abduction each leg



GLUTES

Glute Activation Routine to strengthen hip abductors. Use a band around the knees or ankles. Complete 10-20 reps of each exercise.

  1. Side walks in half squat

  2. Side walks with legs straight (hips tucked)

  3. "Monster walks" with knees bent. Forwards and backwards.

  4. "Penguin Shuffle" with legs straight. Forwards and backwards.

  5. Standing pulses


PURCHASE A SINGLE BAND- https://amzn.to/2VeMsER



LUNGES AND HIP BRIDGES


TRISETS

-Move through each triset in order, then onto the next triset.

-6-10 Reps each movement

-10-15 seconds between each movement

-Complete 1-3 rounds of each triset.

-Increase weight as you get stronger

-1:00 between ROUNDS


PRE-SET

3 x 5 Squat jumps w/ no weight- https://www.youtube.com/watch?v=72BSZupb-1I


TRISET A

Reverse Lunge (6-10 reps each side) https://www.youtube.com/watch?v=Z1HLhIZCjvI


TRISET B

Push up (add weight Vest if you need to)- https://www.youtube.com/watch?v=0-k1CkNGb4U



Mobility


HIPS AND GLUTES

  • CALF: Stack your opposite leg on top and rock back and forth.

  • QUAD: Roll hip to knee. Hold on tight spot and bend kee up and down to release.

  • BACK: Roll mid-back to upper-back w/ arms behind head like a crunch position. Side-to-side between shoulder blades.

  • IT BAND: Side of leg stopping before the knee. DON'T roll on the actual hip bone.

  • FOAM ROLLER: https://amzn.to/378bnyG


STRETCH HIPS

8-12 Minutes doing basic hip mobility and soft tissue work.


 

Swim Drills

You can do any number of the below swim drills as part of your warmup for each swim.


  • Ankle band can be used to keep feet together. Use an old bike inner tube and cut it to make a cheap and effective ankle band.


 

Cool Downs

Swim

Bike

Run

Strength


Recovery

After each workout, be sure to rehydrate, consume a carb/protein mixture, stretch, foam roll, and take an ice bath if necessary.


 

Gear and Equipment


Swim Equipment Needed

This is stuff you will use frequently.

FINS (Check sizing)- https://amzn.to/2J8tfBf

PADDLES (Check sizing)- https://amzn.to/2A2RlZh



 

Abbreviations

RPE = Rate of Perceived Exertion

Scale of 1-10 with 1 being very easy and 10 being very hard.


Zone 1 = RPE 1-2

Zone 2 = RPE 3-4

Zone 3 = RPE 5-6

Zone 4 = RPE 7-8


 

PHASE 1: Base


GOAL: Build a big engine. To do this, train consistently at basic aerobic intensities for at least 80% of all your training time. Your primary task as a beginner triathlete is to build your basic aerobic engine in all three disciplines. This will enable you to go harder and faster when the time is right during intervals and in the build phase of the plan.


Week 1 - Base


ironman 70.3 training plan

Week 2 - Base


ironman 70.3 training plan



Week 3 - Base


ironman 70.3 training plan

Week 4 - Base


ironman 70.3 training plan

Week 5 - Recover


ironman 70.3 training plan

Week 6 - Base


ironman 70.3 training plan

Week 7 - Base


ironman 70.3 training plan

Week 8 - Base


ironman 70.3 training plan

Week 9 - Recover


ironman 70.3 training plan

 


PHASE 2: Build


GOAL: Fine-tune your big engine. Train more specifically for your event by improving your race pace, threshold, VO2Max, and anaerobic system.


Week 10 - Build


ironman 70.3 training plan

Week 11 - Build


ironman 70.3 training plan

Week 12 - Build


ironman 70.3 training plan

Week 13 - Build


ironman 70.3 training plan

Week 14 - Build


ironman 70.3 training plan


 

PHASE 3: Taper + Race


GOAL: Ensure your engine is ready to perform. These two weeks are focused on arriving at race day fast and fresh, NOT fit and tired. To do this, you will still perform workouts with some intensity, but the amount of intensity and total workout duration will decrease in the taper phase so you can recover and be set to race your best.



Week 15 - Recover and Taper


ironman 70.3 training plan

Week 16 - Race Week


ironman 70.3 training plan

ironman 70.3 training plan


Happy training! We hope you enjoy your free plan and finish your race with success! Follow us and leave us a review!


Ready for more training plans, intermediate plans, or advanced plans?


Click the links to browse Paragon Training's plans:

 
 

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