Free 6-month Ironman 70.3 training plan

Plot your sessions now with our downloadable six-month, middle-distance triathlon training plan from coach Dermott Hayes


Looking to race a half-Ironman distance in the next six months? Then we have the training plan for you! 


First up, let’s just clear up the naming – middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event.

Three-phase training plan

This triathlon plan is broken down into three phases: an eight-week ‘Base’ phase before an eight-week ‘Build’ phase and an eight-week ‘Peak/Taper’ period. Here are the essential 70.3 sessions mentioned in the training plan, which you can download at the button below.