Ironman 70.3 Training Plan
Ironman 70.3 Training Plan
The Ironman 70.3 training plan is everything you need to train for your first or next Ironman 70.3. Whether you're a beginner training for your first 70.3 triathlon or you've already completed an endurance event and want a new challenge.
WHAT'S INCLUDED:
- 16 Week Ironman 70.3 Training Plan
- Detailed run, cycling and swimming workouts outlined in full
- 7 Day fitness tracker included to track your workouts
- Detailed pacing chart
- Nutrition Guide & meal planner
What's included:
What's included:
- 16 Week Ironman 70.3 Training Plan
- Detailed run, cycling and swimming workouts outlined in full
- 7 Day fitness tracker included to track your workouts
- Detailed pacing chart
- Daily Note tracker
What is an Ironman 70.3?
What is an Ironman 70.3?
An Ironman 70.3, also known as a Half Ironman, is a long-distance triathlon race consisting of three disciplines: swimming, cycling, and running. The "70.3" refers to the total distance covered in miles.
Who is this plan for?
Who is this plan for?
Almost anyone can finish it with the right training, even if you’re a beginner:
- You're a beginner and want to train for your first ever Ironman 70.3
- You want a new training plan to help you with your next Ironman 70.3
- You want a detailed 12-16 Week Ironman 70.3 training plan
- Monday to Sunday plan including aerobic long runs, anaerobic sprint sessions & suggested gym workouts.
What else is included in the training plan?
What else is included in the training plan?
- Introduction to Heart Rate zone training
- Sleep zones
- Glucose tracking
- Mindset & NLP deep-dive
- Pacing charts (marathon)
- Guided running workouts pre-planned
- Monday-Sunday training plans with pre-set workouts each day
What Fitness Do You Need?
What Fitness Do You Need?
This training plan will help you:
- Swim: Comfortably swim 1,900 meters.
- Bike: Ride for 90km without stopping.
- Run: Run a half marathon
- Train consistently: Be ready to train 4-6 days per week.
How our training plans have helped transform people's fitness:
Jenny B
"Using a trusted training plan transformed my swim, bike and run"
Jonny
"Having a structured training plan made my weekly training so much easier to follow and balance my family life"
Katie N
"I was really new to triathlon and this was a really simple training plan to follow"
Dan
"Running faster was my main goal with Ironman training and the combination of zone & interval runs was really helpful"
Katherine
"After using this plan, my biggest advice to anyone new to triathlon is download it! So much easier to train when there's a plan. Well worth the money."
Giles
"Even as an experienced runner, having a detailed plan I could follow at my own pace, with all running, swim and cycling sessions was really helpful"
Train with confidence
This Ironman 70.3 training plan is suitable for all levels of fitness & experience and was used to achieve Ironman 70.3 Weymouth with a PB across the swim, bike and run.
Accelerate your running
Detailed running workouts every step of the way. From base training runs, to intense interval sessions designed to increase your endurance and speed.
Become a stronger cyclist
Boost your FTP with a training plan designed to improve your cadence, watts & ability to ride over 90km with ease.
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What is an Ironman 70.3?
What is an Ironman 70.3?
An Ironman 70.3 is a half-Ironman triathlon. The "70.3" refers to the total distance you cover in miles during the race. So, it’s made up of:
- 1.2 miles (1.9 km) of swimming
- 56 miles (90 km) of cycling
- 13.1 miles (21.1 km) of running (which is a half marathon)
All of that adds up to 70.3 miles (or 113 km). It's a big challenge, but not as grueling as the full Ironman, which is twice the distance.
A lot of people do 70.3 races as a stepping stone if they’re aiming for the full Ironman, or just because it’s a great endurance test without being quite as extreme.
Can I use this training plan as a beginner?
Can I use this training plan as a beginner?
Yes, the training plan is suitable for all levels of fitness. This training plan has been used for people training for their very first Ironman 70.3, and for their next Ironman 70.3
The workouts and training sessions can be varied to cater for difference in level of experience.
How many weeks do I need to train for my Ironman 70.3?
How many weeks do I need to train for my Ironman 70.3?
It is recommended to have at least 12 weeks to train for your Ironman 70.3, although depending on your fitness background you may need more time. Some experienced athletes can train with less than 12 weeks.
This training plan can be used for any number of weeks, from 12 to 16 or 20+ week training plans.
