Free Ironman 70.3 training plans

Moving up to a 70.3 triathlon and want some help with your training? Here are two free half Ironman training plans to help you maximise your performance

Free Ironman 70.3 training plans

Got the triathlon bug and want to move up to 70.3 (otherwise known as a half Ironman or middle-distance race) from sprint or Olympic distance? Take a look at our free half Ironman training plans below…


For lots more plans covering sprint, Olympic and Ironman, head to our triathlon training plans section. Otherwise, read on for your free training plans.

Free 6-month Ironman 70.3 training plan

Plot your sessions now with our downloadable six-month half Ironman triathlon training plan from coach Dermott Hayes…

For many triathletes, taking on a 70.3 race is the furthest they will ever go, for others it’s a stepping stone to full iron-distance racing. Whatever it is for you, it shouldn’t be taken lightly and requires a commitment to the training if race day is going to be a success.

Completing a 70.3 is best done with some experience of triathlon racing and ideally a knowledge of how your body reacts to exercise stress after 2-3hrs. Watching Alistair Brownlee recently step up to racing 70.3 may have seemed effortless but let’s not forget the huge amount of miles the professionals cover in training.

And so it is with this plan. Before starting it, we’d expect you to have logged some base training during the off-season so you’re able to complete the sessions described from week one.

When the plan refers to certain swim, bike and run sessions, it’s referring to these 70.3 training sessions.

Free 8-week half Ironman training plan

Racing middle distance triathlon this year? Want to smash your PB? Then follow our eight-week half Ironman training plan to reach the finish line faster 

This half Ironman training plan is designed for those who are able to commit to six days training per week. You’ll need a decent base level of fitness and an understanding of working at differing levels of intensity.

One key element in this half Ironman training plan is that some weeks have a number of ‘double days’ where there are two training sessions – these don’t need to be done in succession and in fact it’s better to recover between training sessions and be ready to execute each session as strongly as possible. Consider how best to refuel between sessions on double days with the right hydration and nutrition.

Each week includes one open-water swim. It’s absolutely crucial that you spend enough time getting ready for the swim; if you can be as comfortable as possible in the open-water environment and get a strong start to the race, then you stand a great chance of overall race success.

Practise ‘sighting’, swimming in groups and getting used to physical contact as well as building your swim endurance.

If, as an athlete, you’ve been used to racing shorter distances at higher intensities, part of the transition to middle-distance racing is to reduce speed slightly but improve endurance to tolerate the stress for longer periods.

It’s a bit like walking a tightrope and knowing that if you spend too long on the wrong side you’re likely to have a major fall from grace! The longer bike and runs, as well as the brick sessions, are your ideal opportunity to dial in your middle-distance race pace.


Racing a different distance? Take a look at our wide range of triathlon training plans.