Training for a Half Ironman (70.3 miles) is a rewarding journey that requires strategic planning, commitment, and consistent effort. Whether you’re a beginner or a seasoned triathlete, having the right training schedule tailored to your experience level and timeline is critical to success. In this guide, we’ll explore Half Ironman training schedules for 6 weeks, 12 weeks, and beyond, so you can choose a plan that fits your goals and lifestyle.
Why a Training Schedule Matters
A Half Ironman consists of:
- 1.2-mile swim
- 56-mile bike ride
- 13.1-mile run
Balancing endurance, technique, and recovery is key to completing the race effectively. A structured plan ensures steady progress, prevents burnout, and builds the confidence you need on race day.
6-Week Half Ironman Training Schedule
Who Is It For?
- Athletes with a solid base in swimming, cycling, and running.
- People with limited time who are already fit and experienced in endurance training.
Focus Areas
- Intensity over Volume: Shorter, higher-intensity workouts to maximize limited time.
- Brick Workouts: Combining bike and run sessions to simulate race conditions.
- Efficiency: Optimizing transitions and perfecting your race strategy.
Sample 6-Week Schedule
| Week | Swim | Bike | Run | Brick | Rest |
|---|---|---|---|---|---|
| 1 | 2x 45 min sessions | 2x 60 min sessions | 2x 45 min sessions | 1x 90 min (bike+run) | 1 day |
| 2 | 3x 45 min sessions | 3x 60-75 min sessions | 2x 60 min sessions | 1x 90 min (bike+run) | 1 day |
| 3 | 3x 60 min sessions | 3x 75 min sessions | 2x 60 min sessions | 1x 120 min (bike+run) | 1 day |
| 4 | 2x 60 min sessions | 3x 90 min sessions | 2x 75 min sessions | 1x 120 min (bike+run) | 1 day |
| 5 | 3x 60 min sessions | 2x 90 min sessions | 1x 90 min session | 1x 150 min (bike+run) | 1 day |
| 6 (Taper) | 2x 30 min sessions | 1x 45 min session | 1x 30 min session | Light Brick | 1 day |
12-Week Half Ironman Training Schedule
Who Is It For?
- Beginner to intermediate athletes.
- Those who have a basic fitness foundation but need time to build endurance.
Focus Areas
- Gradual Progression: Slowly increasing distance and intensity to build stamina.
- Skill Development: Improving swim technique, bike handling, and running efficiency.
- Recovery: Incorporating ample rest to prevent overtraining.
Sample 12-Week Schedule
| Phase | Weeks | Goals | Key Workouts |
|---|---|---|---|
| Base | 1-4 | Build endurance and establish a routine. | Steady swims, low-intensity long rides, easy runs. |
| Build | 5-8 | Increase distance and incorporate speed work. | Tempo swims, interval rides, tempo runs, and bricks. |
| Peak | 9-11 | Reach race distances and refine race skills. | Race-pace workouts, long bricks, and simulated transitions. |
| Taper | 12 | Reduce volume and rest before race day. | Short, light workouts to maintain fitness. |
Weekly Training Breakdown
- Swim: 3 sessions (45-60 minutes, one long swim each week).
- Bike: 3 sessions (60-120 minutes, one long ride each week).
- Run: 3 sessions (30-90 minutes, one long run each week).
- Brick: 1 session combining cycling and running.
Beyond 12 Weeks: Long-Term Plans
Who Is It For?
- First-time Half Ironman athletes with minimal endurance training.
- Experienced athletes aiming for peak performance.
Key Benefits
- More Flexibility: Allows for setbacks, missed sessions, and gradual progression.
- Injury Prevention: Reduces risk by spreading out training stress over time.
- Race-Specific Preparation: Includes more race simulation workouts and recovery phases.
Sample Long-Term Plan (20+ Weeks)
- Base Phase (8 Weeks): Focus on building an aerobic foundation. Swim, bike, and run at conversational pace.
- Build Phase (8 Weeks): Incorporate threshold intervals, tempo sessions, and brick workouts.
- Peak Phase (3 Weeks): Emphasize race-specific workouts, including long-distance bricks and open-water swimming.
- Taper Phase (1 Week): Reduce training load significantly while maintaining intensity.
Common Questions About Half Ironman Training
How Long Do You Need to Train?
- Beginners: 16-20 weeks for proper endurance building.
- Intermediate/Advanced: 12 weeks with prior fitness base.
- Experienced: 6 weeks if already active in triathlon training.
How Often Should You Train?
- Swim: 2-3 times per week. Open-water swims are crucial for race preparation.
- Bike: 3-4 times per week. Focus on endurance rides and intervals.
- Run: 3-4 times per week. Include tempo runs and long-distance efforts.
Both wetsuit and non-wetsuit swimming offer their own unique training benefits, and each should be incorporated into your Half Ironman preparation.
Wetsuit training will help you optimize your body position, build speed, and gain comfort in colder water, which is ideal for the race-day swim. Non-wetsuit training, on the other hand, is essential for building strength, improving stroke efficiency, and preparing for warmer water conditions or races with strict wetsuit bans. By combining both approaches into your training plan, you’ll be well-equipped to tackle the swim portion of your Half Ironman with confidence, regardless of the race conditions.
Tips for Success
- Stick to the Plan: Consistency is key to improvement.
- Embrace Brick Workouts: Transitioning between cycling and running is essential for triathlon preparation.
- Prioritize Recovery: Rest days are as important as training days.
- Nutrition Matters: Practice race-day fueling during training.
- Track Progress: Use tools like heart rate monitors or GPS watches to measure your improvements.
Training for a Half Ironman requires dedication, but with the right schedule, you’ll cross the finish line with confidence. Whether you’re aiming for a quick 6-week prep, a comprehensive 12-week plan, or a longer-term approach, your success lies in committing to the process and believing in yourself.
Key Differences in Training for Half Ironman Swim:
| Aspect | With Wetsuit | Without Wetsuit |
|---|---|---|
| Buoyancy | Provides extra buoyancy, helping maintain body position | Less buoyancy; needs stronger leg kick and core engagement |
| Speed | Faster, due to reduced drag | Slower, as drag is increased |
| Endurance | Less fatiguing, allows for longer swims | More tiring, builds strength and stamina |
| Warmth | Provides insulation for cold water | Exposed to cooler water temps, no insulation |
| Technique | Focus on pacing and stroke efficiency | Focus on body position, kick, and stroke mechanics |
| Training Focus | Sighting, open-water navigation, rhythm | Strength, endurance, and improving technique |
Tips for Success
- Stick to the Plan: Consistency is key to improvement.
- Embrace Brick Workouts: Transitioning between cycling and running is essential for triathlon preparation.
- Prioritize Recovery: Rest days are as important as training days.
- Nutrition Matters: Practice race-day fueling during training.
- Track Progress: Use tools like heart rate monitors or GPS watches to measure your improvements.
Training for a Half Ironman requires dedication, but with the right schedule, you’ll cross the finish line with confidence. Whether you’re aiming for a quick 6-week prep, a comprehensive 12-week plan, or a longer-term approach, your success lies in committing to the process and believing in yourself.
