Free half-Ironman training plans: Choose from 2-month, 3-month, and 6-month 70.3 training plans

Got the triathlon bug and want to move up to 70.3 distance (otherwise known as a half-Ironman or middle-distance race) from sprint or Olympic distance? Here’s all the advice you need, along with the training plan to suit your level.

Middle-distance racing is often said to be the ‘perfect distance’ because it combines the endurance of long distance and, at the sharp end, the speed of short-course racing. That said, for many people middle-distance racing is a step up in distance, and, with that, less sociable.

If you have a good club environment, you can still join many club sessions, as long as you put in the two specific sessions (longer ones) for bike and running. The best thing you can do is follow a training plan to structure your workouts. We’ve asked an expert coach to put together three 70.3 Ironman training plans for durations of 6 months, 12-weeks, and 8-weeks, to suit all levels.

What distance is a half-Ironman triathlon?

A 70.3-distance race is a 1.18mi/1.9km swim, 56mi/90km bike and 13mi/21.1km run. It’s also known as a half-Ironman or a middle-distance triathlon. What’s the difference? If you’re new to triathlon you might be wondering. Put simply though, Ironman is a brand name so if a race is described as ‘half-iron distance’ or ‘middle-distance’ it is likely the same distance event, but not run under the banner of Ironman.

Who is a half-Ironman triathlon suitable for and how fit do you need to be?

This race distance can take the fastest athletes less than 4hrs and has an upper cut-off of 8.5hrs. No matter what’s a good triathlon time for you, the 70.3 distance is a big step-up for most athletes. As a result, different triathlon distances, like sprint, may be a better starting point if you’re new to triathlon.

To train for your first 70.3 triathlon, you’ll need to dedicate at least six hours a week to training but up to 10 hours is preferable. For many endurance athletes though, a 70.3 distance is a good challenge without the need to have your training take over your life. So if you have a busy work/life/training balance but want a long race to train for, you might find it suits you.

What kit do you need for a half-Ironman?

You’ll need a wetsuit that will support you over a longer swim, and goggles, a road bike, helmet and trainers. You can usually get changed between disciplines, but a good tri-suit is ideal for racing a middle-distance. You’ll also need a nutrition plan, including salts, hydration, and fuel for the bike and run. Often training will be completed twice a day through the week, so your lifestyle must support that: make sure you sleep and fuel well.

Cost will vary depending on what you already own and whether you want to upgrade to premium kit or not. If you are on a budget, the priorities are comfortable trainers and a good tri-suit that doesn’t chafe. Shop around though and look for sales and previous season stock. As for race entry, Ironman 70.3 Weymouth is £395 including processing fees (for 2025) but the independent UK Ultimate Half is only £159.

1. Free 6-month half-Ironman training plan

For many triathletes, taking on a 70.3…