Are you a triathlete preparing for your next half-Ironman race? Do you want to crush your previous record and push through your limits?
Look no further! This article covers a 20-week training plan that includes base building, build phase of training, intervals, and rest and recovery.
We will provide you with all the necessary tips and strategies to ensure your training is effective and sustainable. Read on to learn how to prepare for your next half-Ironman and become a better triathlete!
What is a half ironman?
A half ironman is a long-distance triathlon event that typically consists of a 1.2 mile (1.9 km) swim, a 56 mile (90 km) bike ride, and a 13.1 mile (21.1 km) half marathon run. It is half the distance of a full Ironman Triathlon.
Why Train for a Half Ironman?
Do you want to have a hard goal, just out of reach, but also doesn’t take all of your time? Then a half ironman triathlon might just be what you are looking for.
Completing a half ironman is far more feasible than tackling a full one. While the notion of participating in an Ironman may sound enticing, the reality hits hard when you dismount from the bike and face the daunting task of running a full marathon.
What is a Half Ironman?
A Half Ironman is an endurance race that consists of two main segments: a 1.2-mile swim and a 56-mile bike ride. Participants must complete both segments within a set time limit, usually between five and eight hours.
After completing the swim drills two main segments, competitors must finish a 13.1-mile run in order to officially complete the race. The half Ironman is often seen as an introduction into the much longer Ironman triathlon; however, it can also be seen as a challenging event of its own.
Participants have to train hard for months before these types of events in order to build up their endurance levels and prepare for the physical and mental demands associated with the race itself.
Building Up To a Half Ironman Triathlon
Building up to the half ironman or olympic distance triathlon, can seem daunting, but shorter races like the sprint and olympic distance triathlons can be a great way to practice racing and prepare for the longer race.
Sprint distance triathlons are a short swim, bike ride, and run that usually adds up to around 16km total. The Olympic Distance Races are slightly longer than the sprints, typically double the distance of a full sprint triathlon, with a 1.5 km swim, 40 km bike ride, and 10 km run totaling 56 kms.
This race will give an athlete an opportunity to practice their transition between events as well as race strategy in order to be ready for the longer race distances. Both of these races can also help athletes build up their endurance so they won’t be as intimidated when it comes time to compete in a half ironman.
Phases of training for a Half Ironman Triathlon
Preparing for any endurance training event, including a half ironman triathlon requires dedication and commitment. The process typically involves a series of phases, including Prep, Base, Build, Peak, Race, and Transition.
During the Prep phase you will focus on developing an overall fitness base and setting goals for your training zones upcoming race.
The Base phase is when you begin to increase your training intensity and duration, gradually building up to longer endurance-based workouts.
The Build phase involves increasing the intensity of your training and honing in on specific race skills. The Peak phase is aimed at increasing speed and power while fine-tuning your race day strategy.
You put all of that hard work to the test! Finally, the Transition phase is focused on recovery and rest as you ease out of intense training mode back into regular life activities.
It is important not to miss any aspect of the phases of training if this is your first half ironman triathlon.
Prep Phase for Half Ironman Training
The Prep Phase of Half Ironman Training is the most important part of any half ironman training plan 16 weeks out. During this phase, athletes will need to focus on building their aerobic fitness and endurance by adhering to a consistent schedule of running, swimming, and biking.
During this phase, athletes should also ensure that they are eating a balanced diet that provides enough nutrients for the body to handle the increased workloads.
This rest week is also an ideal time to assess any areas of weakness or lack of skills needed for successful completion of the Half Ironman challenge.
Additionally, athletes should begin working on strength training exercises designed to develop lean muscle mass. The Prep Phase is essential for developing a solid foundation in all three areas needed for success in Half Ironman competition: cardio endurance, muscular power, and mental fortitude.
Base Phase
The Base Phase of Training for a half ironman triathlon is an important initial period of training, usually 4-8 weeks in duration.
This phase of training is important to build an athlete’s endurance and aerobic base. During this time, athletes need to focus on long duration but lower intensity workouts such as easy paced swimming, running, and biking that gradually increase in duration.
Examples of Training Sessions
These long and slow distance workouts can involve swims up to 2 miles, bike rides up to 90 minutes, and runs up to 3 hours. Interval workouts can also be incorporated in this phase with shorter bouts at higher intensities such as 10x400m swims or 20 minutes at tempo pace on the bike or long run out. Additionally, strength training should be included during this phase with weight lifting exercises focused on core stability and upper/lower body strengthening.
Build Phase in Half ironman training
The Build phase of Half Ironman training is the period of time during which an athlete begins to increase their overall physical abilities and endurance levels in order to be able to effectively complete a Half Ironman race. This phase usually takes place between 4 and 6 months prior to the race date. During this period, workouts become much longer, more intense, and varied as athletes continue to build their aerobic capacity as well as muscular strength and endurance.
Athletes should focus on building up their swim, bike, and run distances over a period of weeks while also incorporating speedwork into their routine.
They should also include strength training with body weight exercises such as squats, lunges, planks, pushups, etc., as well as core-strengthening exercises like crunches and leg raises. Additionally, cyclists should start incorporating hills into their long rides in order to prepare for the hilly courses that are often part of a Half Ironman race. This is the part of the training plan where you will increase training volume and have long endurance workouts each week.
Finally, athletes need to ensure that they get adequate rest during this phase in order for their bodies to better adapt to the increasing demands placed upon them. Adequate sleep is essential for recovery after intense workouts and will help prevent injury or illness during the hard, training hours and days ahead.
Peak
The Peak Phase of Half Ironman Training is an important step on the path to success for any athlete looking to compete in such an event. During this period, athletes focus on fine-tuning their diet and training plan so that they can perform at their full potential when the time comes. This involves specific actions such as focusing on speed work, increasing intensity, and incorporating race day necessities into training sessions.
Speed work
Speed work is essential during the Peak Phase, as it increases the athlete’s ability to stay focused and push harder in the later stages of a race. Speed intervals should be integrated into workouts to help increase leg turnover and build aerobic and anaerobic capacity. Long runs can also be used to build endurance and give athletes a chance to practice race pace strategy.
Intervals
In addition, interval sets should be increased in difficulty during the Peak Phase, pushing athletes further than they have before while still allowing them enough rest in between sets for adequate recovery. Interval sets can include hill repeats, tempo runs or fartleks that are designed specifically to increase strength and speed for race day.
Peak Phase of Training
Finally, Race Day Necessities should also be implemented into training sessions during the Peak Phase. This includes incorporating nutrition strategies such as drinking sports drinks or taking energy gels on long runs that mimic what will take place during actual competition day. Additionally working mental toughness strategies into regular training sessions can help train your mind well for competition days ahead by building confidence in yourself and developing strategic tactics that will benefit you during longer races.
By completing each stage of Half Ironman Training correctly, athletes will become better equipped for any challenge they face on race day and feel more confident going forward with their training program. The Peak Phase is an important part of this process and should not be taken lightly as it sets up each individual for success throughout their journey towards peak performance in Half Ironman events.
Race
The Race Phase of training for an Ironman 70.3 Half Ironman typically begins about 1-2 weeks before race day.
During this phase, the goal is to build up endurance and do high intensity training in order to be properly prepared on race day.
This means focusing on longer and harder workouts that simulate the actual race conditions. Long runs, bike rides, and swims should be done at a slightly faster pace than normal with shorter rest periods in between sets or reps. Additionally, athletes should practice transitioning from one activity to another as quickly as possible, as this is an important skill needed for the race.
In addition to developing endurance and speed during this training phase, athletes should also focus on nutrition and rest in order to ensure their body is prepared for the challenges of race day. It’s important to stick to a healthy diet that provides enough fuel for intense workouts without compromising recovery time. And it’s just as important to get adequate rest so that your body is able to recover from each workout session and be ready for the next one.
By following these tips during the Race Phase of training for an Ironman 70.3 Half Ironman, athletes will be well-prepared for race day and ready to take on the challenge head-on!
Transition Phase
The transition phase of training for a half ironman is a critical step in preparing for your big race. This is the time to take all the gains you’ve made in your training and bring it to race day. During this period you need to remain focused on maintaining proper nutrition, hydration, and sleep while cutting back on intensity of workouts. This allows you to build up the necessary energy levels for race day without overtraining or burning out.
For the swim part of the event, focus on open water swimming and drills designed to improve stroke efficiency. The bike portion should include timed intervals and long endurance rides at slightly higher intensities than normal rides. For the run portion, work on speed development with short interval runs and tempo runs at slightly faster paces than normal runs. Make sure you have some recovery days built into each week so that your body can rest and repair itself after hard workouts.
In addition, make sure you get regular massages, practice stretching and yoga, eat healthy meals, stay hydrated throughout training sessions, and dress appropriately so as not to overheat during hot weather conditions. Proper mental preparation is also essential for success in a half ironman: visualize yourself succeeding at every stage of the race; practice positive self-talk; set achievable goals; and keep track of progress with journals or spreadsheets so that any pitfalls can be addressed quickly.
By following these guidelines during your transition phase of training for a half ironman, you will be well prepared to perform your best on race day!
Examples of workouts in a half ironman triathlon training plan.
Here are some swim bike and run workouts you can incorporate into your half ironman training plan:
Sample Swim Workouts for a Half Ironman Training Plan
Workout 1: Endurance
Warm-up: 400m easy swim, 200m kick drills, 200m pull drills
Main set: 10x200m at a moderate pace (Zone 2), with 20 seconds rest between each set
Cool-down: 400m easy swim
Workout 2: Speed
Warm-up: 400m easy swim, 200m kick drills, 200m pull drills
Main set: 8x50m at a fast pace (Zone 4), with 15 seconds rest between each set
Cool-down: 400m easy swim
Workout 3: Threshold
Warm-up: 400m easy swim, 200m kick drills, 200m pull drills
Main set: 6x400m at a threshold pace (Zone 3), with 30 seconds rest between each set
Cool-down: 400m easy swim
These swim workouts are just a starting point. You can adjust the distance, tempo training intensity, and rest periods based on your fitness level and goals. It is also important to incorporate drills into your workouts to improve your technique.
Here is a sample training week that includes 3 swim workouts:
Monday: Endurance workout Wednesday: Speed workout Friday: Threshold workout
You can also add in a recovery swim on Saturday or Sunday.
As you get closer to your race, you can start to taper your training by reducing the volume and intensity of your workouts. This will help you to arrive at the race feeling fresh and ready to perform your best.
Please note that this is just a sample training plan. It is important to consult with a qualified coach to develop a plan that is right for you.
Sample Bike Workouts for a Half Ironman Training Plan
Workout 1: Endurance
Warm-up: 10 minutes easy riding, then 4×30 seconds at a moderate pace (Zone 2), with 1 minute rest between each set
Main set: 2 hours at a moderate pace (Zone 2)
Cool-down: 10 minutes easy riding
Workout 2: Tempo
Warm-up: 10 minutes easy riding, then 4×30 seconds at a hard pace (Zone 4), with 1 minute rest between each set
Main set: 6×20 minutes at a tempo pace (Zone 3), with 2 minutes rest between each set
Cool-down: 10 minutes easy riding
Workout 3: Bricks
Warm-up: 10 minutes easy riding, then 4×30 seconds at a moderate pace (Zone 2), with 1 minute rest between each set
Main set: 1 hour at a moderate pace (Zone 2), followed by 30 minutes of running at a conversational pace
Cool-down: 10 minutes easy riding
You can adjust the distance, intensity, and rest periods based on your fitness level and goals. It is also important to include a variety of workouts in your training plan. Endurance workouts will help you to build your aerobic base, tempo workouts will help you to improve your lactate threshold, and brick workouts will help you to prepare for the transition from biking to running.
Here is a sample of 70.3 training plan this week that includes 3 bike workouts:
Monday: Endurance workout Wednesday: Tempo workout Friday: Brick workout
You can also add in a recovery ride on Saturday or Sunday.
As you get closer to your race, you can start to taper your training by reducing the volume and intensity of your workouts. This will help you to arrive at the race feeling fresh and ready to perform your best.
Please note that this is just a sample training plan. It is important to consult with a qualified coach to develop a plan that is right for you.
Sample Run Workouts for a Half Ironman Training Plan
Here are some sample run workouts for a half ironman training plan:
Workout 1: Endurance
Warm-up: 10 minutes easy running, then 4×30 seconds at a moderate pace (Zone 2), with 1 minute rest between each set
Main set: 1 hour running at a moderate pace (Zone 2)
Cool-down: 10 minutes easy running
Workout 2: Tempo
Warm-up: 10 minutes easy running, then 4×30 seconds at a hard pace (Zone 4), with 1 minute rest between each set
Main set: 6×20 minutes running at a tempo pace (Zone 3), with 2 minutes rest between each set
Cool-down: 10 minutes easy running
Workout 3: Speed
Warm-up: 10 minutes easy running, then 4×30 seconds at a fast pace (Zone 5), with 1 minute rest between each set
Main set: 8x400m running at a fast pace (Zone 5), with 2 minutes rest between each set
Cool-down: 10 minutes easy running
Workout 4: Brick
Warm-up: 10 minutes easy running, then 4×30 seconds at a moderate pace (Zone 2), with 1 minute rest between each set
Main set: 30 minutes biking at a moderate pace (Zone 2), followed by 30 minutes of running at a conversational pace
Cool-down: 10 minutes easy running
You can adjust the distance, intensity, and rest periods based on your fitness level and goals. It is also important to include a variety of workouts in your training plan. Endurance workouts will help you to build your aerobic base, tempo workouts will help you to improve your lactate threshold, speed workouts will help you to improve your running speed, and brick workouts will help you to prepare for the transition from biking to running.
Here is a sample training week that includes 4 run workouts:
Monday: Endurance workout Wednesday: Tempo workout Friday: Speed workout Sunday: Brick workout
You can also add in an easy run on Saturday.
As you get closer to your race, you can start to taper your training by reducing the volume and intensity of your workouts. This will help you to arrive at the race feeling fresh and ready to perform your best.
Please note that this is just a sample training plan. It is important to consult with a qualified coach to develop a plan that is right for you.
Frequently Asked Questions?
How long do I need to train for a half ironman?
The amount of time you need to train for a half Ironman largely depends on your fitness level and goals.
Some people can complete the necessary training in 12 weeks and be prepared to take on the race—while others may take up to a year or two to reach their desired level of competition.
Beginners to endurance training should plan on taking 20 or more weeks for the half distance triathlon. Beginner half ironman training should include workouts that focus on the athletes weaknesses in the swim, bike, or run.
How do beginners train for a half ironman?
Any person with the strength and ability to complete a half ironman can do so if they follow a structured training plan, remain consistent and give themselves enough time to do so.
If this your first half ironman triathlon, it would be beneficial to hire a top triathlon coach for guidance and motivation if this is your first half ironman in order to reach this goal.
Why is a half ironman triathlon a big deal?
What makes a half ironman a big deal is that is takes you out of your comfort zone and pushes you to active a goal.
If you’ve decided that an IRONMAN 70.3 is the right event for you, then it’s time to start training. You’ll need to build up your aerobic base and strength with long rides and runs, gradually increasing the distance you cover each week in order to prepare your body for the challenge.
Does a 70.3 Make You an Ironman
The 70.3 distance is half of a full Ironman. To do a full ironman 70.3 training you would need to double the half distance.
What is the average time for a 70.3 Ironman
In 2019, the average Ironman 70.3 finish times for men and women were 5:51 and 6:18 respectively. ironman 70.3 training plan After crunching the numbers, these average times have increased to 5:53 and 6:20 respectively in 2020.
Is an Ironman harder than a triathlon?
The Ironman Triathlons are known for being intense physical tests of strength and endurance. The world record for an Ironman competition is held by Jon Frodeno, who completed the race in a remarkable 7:35:39. Most athletes take much longer than this to the finish line of the race, making it a tough and gruelling challenge. As a result, recovery times for Ironman competitors are usually much longer than those for other triathlons.
How much does it cost to do an Half Ironman Triathlon
A half ironman triathlon cost can range depending on the event and location. Generally speaking, you can expect to spend anywhere from $100-$1000 for entry fees, food, accommodations, gear, and travel expenses. You may even need to factor in additional costs such as getting fitted for a wetsuit or renting a bike if you don’t have one of your own.
Should I hire a coach for my half ironman training?
It is a good idea to hire a coach because they can provide you with a personalized training plan, help you stay motivated and accountable, and give you advice on nutrition, technique, and pacing. Having a coach can help you reach your goals faster and ensure that your training is effective.
Conclusion:
Preparing for a half Ironman race requires dedication, commitment, and passion for the sport. By following our complete 16-week training plan, you will improve your endurance, speed, and overall fitness, and become a better triathlete.
Remember to incorporate a variety of workouts, listen to your body, and adjust your training plan as needed. Follow these tips, stay focused, and push yourself to the limit- and your next half Ironman race will be one you will remember for a lifetime.
