A 5 Months Training Plan for Your First 70.3 Triathlon
This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.
This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days constitute a tapering period. The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. (See more training plans here.)
Overall Training Plan Difficulty Level (1-10): 1
Base Phase
The first 8 weeks of this training plan are the base phase. This phase is long enough to allow a gradual, steady buildup of training volume. The primary objectives are developing aerobic capacity, endurance, and injury-resistance. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase.
Week 1
Monday 4-15
Relax
Tuesday 4-16
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 4-17
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Thursday 4-18
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 4-19
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 30 @ low aerobic intensity
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Saturday 4-20
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 4-21
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 2
Monday 4-22
Relax
Tuesday 4-23
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 4-24
Swim Base: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Thursday 4-25
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 4-25
Swim Fartlek + Sprint: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Saturday 4-26
Brick Workout: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity
Sunday 4-27
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 3
Monday 4-28
Relax
Tuesday 4-30
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 5-1
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Fartlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Thursday 5-2
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 5-3
Swim Fartlek + Sprint
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Saturday 5-4
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Sunday 5-5
Swim Base: 1700 Yards
WU: 250 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 4
This week is a recovery week of this 70.3 training plan. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.
Monday 5-6
Relax
Tuesday 5-7
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 5-8
Swim Base: 1000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 300 @ low aerobic intensity
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Thursday 5-9
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 5-10
Swim Fartlek + Sprint: 1200 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
S: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 300 @ low aerobic intensity
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Saturday 5-11
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 5-12
Swim Base: 1400 Yards
WU: 200 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity
Brick Work: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity
Week 5
This week is a recovery week of this 70.3 training plan. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.
Monday 5-13
Relax
Tuesday 5-14
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 5-15
Swim Base: 1450 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity
Thursday 5-16
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 5-17
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Finish with running strides:
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday 5-18
Foundation Bike: 90 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 5-19
Swim Base: 1800 Yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 6
Monday
Relax
Tuesday 5-21
Bike Short Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 5-22
Swim Base: 1575 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
7 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Speed Intervals: 42 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 9 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity
Thursday 5-23
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Friday 5-24
Swim Fartlek + Sprint: 1700 yards
WU: 300 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday 5-25
Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity
Sunday 5-26
Swim Base: 1400 yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 1,000 @ maximum intensity
CD: 200 @ low aerobic intensity
Foundation Run: 25 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 7
Monday 5-27
Relax
Tuesday 5-28
Bike Short Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 5-29
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Speed Intervals: 45 minutes
WU: 10 minutes @ low aerobic intensity
MS: 10 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity
Thursday 5-30
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Friday 5-31
Swim Fartlek + Sprint: 1750 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday 6-1
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 6-2
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Week 8
This week is a recovery week of this 70.3 training plan.
Monday
Recovery
Tuesday 6-4
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 6-5
Swim Base: 1250 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity
Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity
Thursday 6-6
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday 6-7
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday 6-8
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 6-9
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity
Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity
Week 9
The build phase of this 70.3 training plan begins this week. In this 6-week phase you will face some challenging high-intensity workouts – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain faster speeds. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts.
Monday
Relax
Tuesday 6-11
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday 6-12
Swim Base: 1750 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday 6-13
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Friday 6-14
Swim Threshold + Sprint: 1800 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday 6-15
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday 6-16
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity
Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 10
Monday 6-17Relax
Tuesday 6-18
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1825 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 11
Monday
Relax
Tuesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2150 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 250 @ low aerobic intensity
MS: 1,650 @ maximum intensity
CD: 250 @ low aerobic intensity
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 12
This week is a recovery week of this 70.3 training plan.
Monday
Relax
Tuesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 300 @ low aerobic intensity
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Friday
Swim Threshold + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
Sprint Triathlon!
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead.
WU: Swim 800
MS: Bike 12 miles
CD: Run 3 miles
Week 13
Monday
Relax
Tuesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Long Bike: 2:30
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Long Run: 1:10
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 14
Monday
Relax
Tuesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2,100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2400 Yards
WU: 300 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity
Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
Week 15
The peak phase of this 70.3 training plan begins this week. Your long endurance workouts on the weekends become really long in this 6-week phase to ensure you’re able to go the distance on race day. The second training priority is threshold-intensity training in all three disciplines. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness.
Monday
Relax
Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Long Run: 1:20
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 16
This week is a recovery week.
Monday
Relax
Tuesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity
Tempo Run: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 14 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
CD: 300 @ low aerobic intensity
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
Olympic-Distance Triathlon
If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead.
WU: Swim 1.5 km
MS: Bike 40 km
CD: Run 10 km
Week 17
Monday
Relax
Tuesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:15
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Long Bike: 3 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Long Run: 1:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 18
Monday
Relax
Tuesday
Tempo Bike: 1:10
WU: 22 minutes @ moderate aerobic intensity
MS: 26 minutes @ threshold intensity
CD: 22 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Tempo Run: 38 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 18 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:0
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Brick Workout: 2:30
WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2512 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 2,112 (1.2 miles) @ maximum intensity
CD: 200 @ low aerobic intensity
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 19
Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.
Monday
Relax
Tuesday
Tempo Bike: 1:15
WU: 19 minutes @ moderate aerobic intensity
MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity
CD: 18 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:30
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Tempo Run: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 20 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.
Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensi
ty
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Week 20
Monday
Relax
Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity
Wednesday
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Thursday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Friday
Swim Threshold + Sprint: 1100 Yards
WU: 300 @ low aerobic intensity
MS: 2 x 200 @ threshold intensity, RI=0:45
4 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
Race Day!
WU: Swim 1.2 miles
MS: Bike 56 miles
CD: Run 13.1 miles
