This beginner Half Ironman training program is designed to have you ready for a 70.3 Half Ironman in 12 weeks. During this program you will have three-four exposures in each sport each week. The program runs on a four-week cycle (three weeks building/training load, one week recovery/adaptation). The program is progressive meaning each week builds in volume as your fitness improves. Consistency is crucial for success so do your best to really commit to the entire program. Intensity recommendations are for entry level triathletes looking to complete a Half Ironman. It is very important that you establish what that intensity is for you either through an FTP or a similar test.
Nutrition Tips
Nutrition is incredibly important during longer events. Everyone is different but there are some simple guidelines you can follow. My recommendation is to start with these numbers and trouble shoot from there. You may find this is too much or too little so adjust accordingly. All of your longer weekend “race simulation” workouts should include nutrition practice as well.
Aim for the following:
- 500-1000 ml of fluid per hour
- 50-75 g carbohydrate per hour
- 500-1000 mg sodium per hour
Legend
OW – Open water
OTB – Off the bike
WU – Warm up
MS – Main set
CD – Cool down
GP – Goal race pace/effort
HP – Half Ironman pace/effort
EP – Effort Parameters
RPE – Rate of Perceived Exertion on a scale of 1-10 or 1-100% effort
Fast – 85-90% effort
Descending (swim sets) – Get faster with each repetition
‘ – indicates minutes
“ – indicates seconds
Choice – Choose any stroke or kicking combination you like in a swim workout
Download a PDF of the Training for Your First 70.3
Photography: Platinum Racing
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