How to Train for a 70.3: 12-Week Plan & Tips

How to Train for a 70.3: The Smart Way

Whether you're racing your first half Ironman or aiming for a PR, your 70.3 training plan should do three things:

1. Build endurance gradually
2. Include race-specific workouts
3. Respect your life schedule

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Weekly Structure (Sample)

Here's what a week in the final build phase might look like:

• Mon – Rest
• Tue – Threshold bike (60–75 min)
• Wed – Swim + short Z2 run
• Thu – Threshold run (45 min)
• Fri – Swim or recovery spin
• Sat – Long ride + brick run
• Sun – Long run (Z2)

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12-Week Plan Phases

• Weeks 1–4: Aerobic base, easy volume
• Weeks 5–8: Race pace bricks, tempo workouts
• Weeks 9–11: Peak load, simulation days
• Week 12: Taper & sharpening

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Fueling, Recovery, and Race Readiness

• Practice fueling during long workouts
• Sleep 8+ hours in peak weeks
• Don’t cram volume — consistency wins

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Want a Personalized Version?

Get a free 70.3 training plan built by TrainGPT — customized to your race date, experience, and goals.