Looking to start training for your first half ironman but not sure where to start? You’ve come to the right place! In this article, we will dive into a 6 month Half Ironman Training Plan designed for intermediate-level triathletes. If you’re new to triathlon start with our FAQ on the Half Ironman.
If you are training for a triathlon shorter than the 70.3, take a look at my training plans for Sprint and Olympic Triathlons.
The 6 Month Training Plan Has Different Phases to Ensure Race Day Success
The plan is divided into four phases: base, build, peak, and taper. Each segment focuses on different aspects of your fitness journey, gradually preparing your body and mind for race day.
For more information on which each phase consists of, the Olympic training plan breaks down these phases in more detail.
| Week | Swim | Bike | Run | BRIC | Strength Training | Weekly Volume | Notes |
|---|---|---|---|---|---|---|---|
| 1-4 | 2x/week: 30 mins (1 km) | 2x/week: 60 mins (30 km) | 2x/week: 45 mins (8 km) | None | 2x/week: 30 mins | 5 hours | Focus on form and building base fitness |
| 5-8 | 2x/week: 45 mins (1.5 km) | 2x/week: 90 mins (45 km) | 2x/week: 60 mins (10 km) | 1x/week: 60 mins Bike + 15 mins Run | 2x/week: 30 mins | 7.5 hours | Gradually increase distance |
| 9-12 | 3x/week: 45 mins (1.5 km) | 3x/week: 90 mins (45 km) | 3x/week: 60 mins (10 km) | 1x/week: 90 mins Bike + 30 mins Run | 2x/week: 30 mins | 10 hours | Increase frequency, introduce more brick workouts |
| 13-16 | 3x/week: 60 mins (2 km) | 3x/week: 120 mins (60 km) | 3x/week: 75 mins (12 km) | 1x/week: 120 mins Bike + 45 mins Run | 2x/week: 30 mins | 13 hours | Reach 2/3 race distance in each discipline |
| 17-20 | 3x/week: 60 mins (2 km) | 3x/week: 150 mins (75 km) | 3x/week: 90 mins (15 km) | 1x/week: 150 mins Bike + 60 mins Run | 2x/week: 30 mins | 16 hours | Continue to build distance and endurance |
| 21-24 | 3x/week: 75 mins (2.5 km) | 3x/week: 180 mins (90 km) | 3x/week: 105 mins (18 km) | 1x/week: 180 mins Bike + 75 mins Run | 2x/week: 30 mins | 20 hours | Reach race distance in each discipline |
| 25 | 3x/week: 60 mins (2 km) | 3x/week: 120 mins (60 km) | 3x/week: 75 mins (12 km) | 1x/week: 120 mins Bike + 45 mins Run | 2x/week: 30 mins | 13 hours | Begin taper, reduce volume but maintain intensity |
| 26 | 2x/week: 45 mins (1.5 km) | 2x/week: 60 mins (30 km) | 2x/week: 45 mins (8 km) | None | 1x/week: 30 mins | 6 hours | Taper continues; reduce volume further; rest and prepare for race day |
Consistency is Key
A Half Ironman triathlon is a significant commitment. Remember to remain patient, listen to your body, and stay consistent. Each day, week, and phase of training is a building block towards race day. Embrace the process, and stay hard!
Pingback: Half Ironman Swim Training Plan - Gains & Growth