Sample plan · Ironman 70.3 · 20 weeks
First Ironman 70.3 training plan for runners (20 weeks)
Runners come to the 70.3 with the run already in their legs and the swim and bike still to build. This plan keeps the running close to where it is, from 22 miles a week, puts most of the new time into the bike, where the race is longest, and grows the swim from a couple of short pool sessions to 2,600 yd. Twenty weeks gives the bike time to catch up. Bricks start in the build phase, and some weeks put a swim and a short easy session on one day. Run paces come from a 1:50 half marathon; rides are set by effort until you add an FTP.
This plan at a glance
- Triathlete
- 38, first time at this distance
- Goal
- Finish strong
- Recent race
- half marathon in 1:50:00
- Training now
- swim 1,500 yd, bike 2 h, run 22 mi a week; longest ride 1.5 h, longest run 10 mi
- Schedule
- long ride on Sat, long run on Sun, up to 2 swim days, some days with two sessions, with bricks
- Time
- 6 h 25 to 9 h a week (ceiling 10 h), longest ride 2 h 55 (40 mi)
- Lighter weeks
- 4 cutback weeks, 2-week taper
- Course
- Rolling
Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal session. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.
This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.
Goal session · Saturday 27 March 2027
Goal day: there is no race on the calendar, so make this a rehearsal rather than a solo 70.3: swim 30 min, ride 2 h with the middle hour at race effort (steady, RPE 5–6), then run 30 min at race effort. Enter a race to use all this fitness.
How we built it
The assumptions behind this plan.
- You gave no day off, so the plan keeps Mon as a rest day; mark a day unavailable if you'd rather choose it.
- Run paces come from your half in 1:50:00. Your race run (off the bike) is planned at about 8:54 /mi (half-marathon effort, eased: steady and sustainable).
- You train about 6.4 h a week now (swim 34 min, ride 2 h, run 3.9 h at your easy pace), so week 1 starts at 6.4 h.
- Weekly hours peak at 9 h in week 18, at the engine's 9 h peak for your experience (your ceiling is 10 h): more adds injury risk without much benefit.
- Time moves from your current split (swim 9% / bike 31% / run 60%) to the Ironman 70.3 split (20 / 45 / 35) by week 8, then stays there. No sport grows more than 20% plus 15 min in a week, and from the build phase the bike always gets at least as much time as the run.
- Swim distance grows at most 15% or 500 yd a week, whichever is more, so the swim catches up with its share gradually; until it does, the spare time goes to the bike and the run.
- With your available days, some days hold two sessions (one such day a week): a swim beside an easy run or ride, or beside the bike or run quality session. Do them morning and evening, or back to back with the swim first.
- At your experience the plan keeps three hard days a week (the long ride, the long run and one more), so the midweek bike and run quality sessions take turns, week by week.
- Bricks: every other build and peak week the long ride ends with a run off the bike (20 min in the build, 30 min in the peak); in the peak the other weeks have a midweek brick at race effort in place of the bike session. Race week has a short opener brick. Bricks never fall on the long run day.
- Midweek bike sessions can be done on the trainer; the long ride is better outside when you can.
- The long ride is also kept to at most 75% of each week's riding, so the week keeps a second ride of useful length.
- Race week holds 3.2 h of training, under the usual 45% of your peak week (4 h): your free days before the race hold no more of its short sessions (one a day, and one day with two). Keep what is there easy and sharp.
Zones
No FTP, heart rate or swim CSS was given, so bike and swim sessions are set by effort (RPE). Add them when you change your answers to get watts, heart-rate bands and swim paces.
Run paces
| Based on | half in 1:50:00 |
|---|---|
| Easy | 9:58–11:12 /mi |
| Long run | 9:27–10:30 /mi |
| Marathon pace | 8:45 /mi |
| Half-marathon pace | 8:23 /mi |
| Threshold (tempo) | 8:06 /mi |
| Interval | 7:22 /mi |
| Race run | 8:54 /mi |
Overview
Weekly training time in hours. Tap a bar to jump to that week.
- Base
- Build
- Peak
- Taper
- Cutback week
Week by week
Tap a day for the full session.Week 1
base 6 h 25swim 30 min · bike 1 h 50 · run 3 h 35 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Easy ride · 45 min · 10 mi
Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 1 h · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Swim · 30 min · 1,400 yd
Technique swim 1,400 yd (30 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 55 min · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 1 h 05 · 15 mi
Long ride 1 h 5 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 2
base 6 h 55swim 45 min · bike 2 h 05 · run 3 h 35 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim · 20 min · 800 yd
Technique swim 800 yd (20 min): easy swimming with 25s of drill (catch-up, fingertip drag) mixed in, resting as long as you need between lengths. Good technique is free speed, and it is learned fresh.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 1 h · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Long swim · 25 min · 1,000 yd
Long swim 1,000 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 55 min · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 1 h 20 · 20 mi
Long ride 1 h 20 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 3
base 7 h 30swim 50 min · bike 2 h 25 · run 3 h 45 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim · 25 min · 1,000 yd
Technique swim 1,000 yd (25 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 1 h 05 · 6 mi
Easy 6 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Long swim · 25 min · 1,200 yd
Long swim 1,200 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 1 h · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 1 h 40 · 25 mi
Long ride 1 h 40 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 4
base cutback 5 h 50swim 45 min · bike 2 h · run 2 h 35 · strength 30 minCutback week: less time in every sport so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Swim · 20 min · 900 yd
Technique swim 900 yd (20 min): easy swimming with 25s of drill (catch-up, fingertip drag) mixed in, resting as long as you need between lengths. Good technique is free speed, and it is learned fresh.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 45 min · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Long swim · 25 min · 1,000 yd
Long swim 1,000 yd (25 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 40 min · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 1 h 15 · 20 mi
Long ride 1 h 15 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 10 · 7 mi
Long run 7 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.
Week 5
base 7 h 35swim 55 min · bike 2 h 50 · run 3 h 20 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim · 25 min · 1,100 yd
Technique swim 1,100 yd (25 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 50 min · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Long swim · 30 min · 1,300 yd
Long swim 1,300 yd (30 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 50 min · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 2 h 05 · 30 mi
Long ride 2 h 5 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 6
base 7 h 35swim 1 h 05 · bike 2 h 55 · run 3 h 05 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim · 30 min · 1,300 yd
Technique swim 1,300 yd (30 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Wed · Easy run · 45 min · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Thu · Long swim · 35 min · 1,600 yd
Long swim 1,600 yd (35 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 40 min · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 2 h 10 · 30 mi
Long ride 2 h 10 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 7
base 7 h 35swim 1 h 20 · bike 3 h 05 · run 2 h 40 · strength 30 minBase: easy aerobic work in all three sports, technique in the pool, and steadily longer long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim · 35 min · 1,500 yd
Technique swim 1,500 yd (35 min): 300 easy, 8 × 50 drill-swim by 25 (catch-up, fingertip drag), then easy 100s with a long, relaxed exhale, and 200 easy to finish. Good technique is free speed, and it is learned fresh.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure. Strong hips and shoulders hold your form late in the race.
Wed · Easy ride · 50 min · 10 mi
Easy ride 50 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Include 4 × 1 min fast spin-ups (110+ rpm, light gear) with 2 min easy between: they keep the legs quick.
Thu · Long swim · 45 min · 1,900 yd
Long swim 1,900 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Fri · Easy run · 1 h · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 2 h 15 · 30 mi
Long ride 2 h 15 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 8
build cutback 5 h 55swim 1 h 05 · bike 2 h 30 · run 1 h 55 · strength 25 minCutback week: less time in every sport so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 30 min · 1,300 yd
Swim key set 1,300 yd (30 min): warm up 500 easy with a few drills, then 6 × 100 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 10 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Wed · Sweet spot · 55 min · 15 mi
Sweet spot 55 min: warm up 20 min easy, then 2 × 9 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 12 min easy to finish. On the trainer is ideal for this one. Sweet spot builds the sustainable power long-course racing runs on.
Thu · Long swim · 35 min · 1,600 yd
Long swim 1,600 yd (35 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Fri · Easy run · 45 min · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 1 h 35 · 20 mi
Long ride 1 h 35 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 10 · 7 mi
Long run 7 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.
Week 9
build 8 h 10swim 1 h 20 · bike 3 h 35 · run 2 h 50 · strength 25 minBuild: one or two quality sessions arrive, and the long ride and long run keep growing.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 35 min · 1,500 yd
Swim key set 1,500 yd (35 min): warm up 300 easy with a few drills, then 10 × 100 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 10 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy run · 35 min · 3.5 mi. Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Wed · Sweet spot · 1 h · 15 mi
Sweet spot 1 h: warm up 15 min easy, then 2 × 15 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 10 min easy to finish. On the trainer is ideal for this one. Sweet spot builds the sustainable power long-course racing runs on.
Thu · Long swim · 45 min · 1,900 yd
Long swim 1,900 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 35 min · 3.5 mi
Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 2 h 35 · 35 mi
Long ride 2 h 35 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 10
build 8 h 30swim 1 h 25 · bike 3 h 35 · run 3 h 05 · strength 25 minBuild: one or two quality sessions arrive, and the long ride and long run keep growing.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 40 min · 1,800 yd
Swim key set 1,800 yd (40 min): warm up 500 easy with a few drills, then 11 × 100 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 10 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy ride · 55 min · 15 mi. Easy ride 55 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Wed · Tempo · 35 min · 3.5 mi
Tempo 3.5 mi: warm up 1 mi easy, then 1.5 mi continuous at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.
Thu · Long swim · 45 min · 2,100 yd
Long swim 2,100 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 30 min · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Brick: bike + run · 3 h · 35 mi
Long ride 2 h 40 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst. Then rack the bike and run 20 min straight off it at easy-to-steady effort (9:58–11:12 /mi). The first minutes off the bike feel strange; practice makes them feel normal.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 11
build 8 h 30swim 1 h 40 · bike 3 h 35 · run 2 h 50 · strength 25 minBuild: one or two quality sessions arrive, and the long ride and long run keep growing.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 45 min · 1,900 yd
Swim key set 1,900 yd (45 min): warm up 500 easy with a few drills, then 8 × 150 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy run · 35 min · 3.5 mi. Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Wed · Sweet spot · 55 min · 15 mi
Sweet spot 55 min: warm up 15 min easy, then 2 × 13 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 9 min easy to finish. On the trainer is ideal for this one. Sweet spot builds the sustainable power long-course racing runs on.
Thu · Long swim · 55 min · 2,400 yd
Long swim 2,400 yd (55 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 35 min · 3.5 mi
Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Sat · Long ride · 2 h 40 · 35 mi
Long ride 2 h 40 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 12
build cutback 6 h 35swim 1 h 15 · bike 2 h 50 · run 2 h 05 · strength 25 minCutback week: less time in every sport so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 35 min · 1,500 yd
Swim key set 1,500 yd (35 min): warm up 550 easy with a few drills, then 5 × 150 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Wed · Sweet spot · 1 h · 15 mi
Sweet spot 1 h: warm up 20 min easy, then 2 × 10 min at sweet spot (comfortably hard, RPE 7) with 5 min easy between; 15 min easy to finish. On the trainer is ideal for this one. Sweet spot builds the sustainable power long-course racing runs on.
Thu · Long swim · 40 min · 1,800 yd
Long swim 1,800 yd (40 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Fri · Easy run · 55 min · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 1 h 50 · 25 mi
Long ride 1 h 50 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 10 · 7 mi
Long run 7 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.
Week 13
build 8 h 30swim 1 h 25 · bike 3 h 30 · run 3 h 10 · strength 25 minBuild: one or two quality sessions arrive, and the long ride and long run keep growing.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 40 min · 1,700 yd
Swim key set 1,700 yd (40 min): warm up 300 easy with a few drills, then 8 × 150 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy ride · 50 min · 10 mi. Easy ride 50 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Wed · Intervals · 40 min · 4.5 mi
Intervals 4.5 mi: warm up 1 mi easy, then 3 × 1000 m at interval pace, 4:35 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.
Thu · Long swim · 45 min · 2,100 yd
Long swim 2,100 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 30 min · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Brick: bike + run · 3 h · 35 mi
Long ride 2 h 40 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst. Then rack the bike and run 20 min straight off it at easy-to-steady effort (9:58–11:12 /mi). The first minutes off the bike feel strange; practice makes them feel normal.
Sun · Long run · 1 h 40 · 10 mi
Long run 10 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 14
peak 9 hswim 1 h 40 · bike 3 h 35 · run 3 h 20 · strength 25 minPeak: the biggest weeks, with race-effort work, bricks and the longest long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 40 min · 1,700 yd
Swim key set 1,700 yd (40 min): warm up 300 easy with a few drills, then 6 × 200 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Wed · Race pace · 1 h · 6 mi
Race-pace run 1 h: 15 min easy, then 3 × 10 min at your race run effort (8:54 /mi, half-marathon effort, eased: steady and sustainable), 3 min easy jog between, and 9 min easy to finish. It grooves the rhythm you will hold off the bike.
Thu · Long swim · 1 h · 2,600 yd
Long swim 2,600 yd (1 h): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 30 min · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 2 h 50 · 40 mi
Long ride 2 h 50 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 50 · 11 mi
Long run 11 mi: the first 8 mi easy (9:27–10:30 /mi), the last 3 mi at your race run effort (8:54 /mi, half-marathon effort, eased: steady and sustainable). Practise race fuelling and running strong on tired legs.
Week 15
peak 9 hswim 1 h 45 · bike 3 h 55 · run 2 h 55 · strength 25 minPeak: the biggest weeks, with race-effort work, bricks and the longest long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 45 min · 2,000 yd
Swim key set 2,000 yd (45 min): warm up 400 easy with a few drills, then 7 × 200 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 15 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Wed · Tempo · 35 min · 4 mi
Tempo 4 mi: warm up 1 mi easy, then 2 × 1 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.
Thu · Long swim · 1 h · 2,600 yd
Long swim 2,600 yd (1 h): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.
Fri · Easy ride · 1 h 05 · 15 mi
Easy ride 1 h 5 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run. The long ride is tomorrow: keep it flat and relaxed.
Sat · Brick: bike + run · 3 h 20 · 40 mi
Long ride 2 h 50 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst. Then rack the bike and run 30 min straight off it at easy-to-steady effort (9:58–11:12 /mi). The first minutes off the bike feel strange; practice makes them feel normal.
Sun · Long run · 1 h 50 · 11 mi
Long run 11 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 16
peak cutback 7 hswim 1 h 20 · bike 2 h 40 · run 2 h 35 · strength 25 minCutback week: less time in every sport so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 35 min · 1,600 yd
Swim key set 1,600 yd (35 min): warm up 500 easy with a few drills, then 3 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy ride · 45 min · 10 mi. Easy ride 45 min (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Wed · Race pace · 50 min · 5 mi
Race-pace run 50 min: 15 min easy, then 3 × 7 min at your race run effort (8:54 /mi, half-marathon effort, eased: steady and sustainable), 3 min easy jog between, and 8 min easy to finish. It grooves the rhythm you will hold off the bike.
Thu · Long swim · 45 min · 1,900 yd
Long swim 1,900 yd (45 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 30 min · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 1 h 55 · 25 mi
Long ride 1 h 55 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 15 · 7.5 mi
Long run 7.5 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.
Week 17
peak 9 hswim 1 h 30 · bike 3 h 55 · run 3 h 10 · strength 25 minPeak: the biggest weeks, with race-effort work, bricks and the longest long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 30 min · 1,400 yd
Swim key set 1,400 yd (30 min): warm up 300 easy with a few drills, then 3 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Second session: Easy ride · 1 h · 15 mi. Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Wed · Tempo · 50 min · 5.5 mi
Tempo 5.5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy. Run quality keeps your running sharp on fewer miles than a runner does.
Thu · Long swim · 1 h · 2,600 yd
Long swim 2,600 yd (1 h): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Fri · Easy run · 30 min · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 2 h 55 · 40 mi
Long ride 2 h 55 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst.
Sun · Long run · 1 h 50 · 11 mi
Long run 11 mi: the first 8 mi easy (9:27–10:30 /mi), the last 3 mi at your race run effort (8:54 /mi, half-marathon effort, eased: steady and sustainable). Practise race fuelling and running strong on tired legs.
Week 18
peak 9 hswim 1 h 45 · bike 3 h 50 · run 3 h · strength 25 minPeak: the biggest weeks, with race-effort work, bricks and the longest long sessions.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 45 min · 2,000 yd
Swim key set 2,000 yd (45 min): warm up 300 easy with a few drills, then 5 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled. Strong hips and shoulders hold your form late in the race.
Wed · Easy ride · 1 h · 15 mi
Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run.
Thu · Long swim · 1 h · 2,600 yd
Long swim 2,600 yd (1 h): continuous at race effort (steady, RPE 5), lifting your eyes to sight every 6–8 strokes as you will in open water. This is your race rehearsal in the pool.
Fri · Easy run · 40 min · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Brick: bike + run · 3 h 20 · 40 mi
Long ride 2 h 50 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on. Fuelling: start eating within the first 30 min, 40–60 g of carbohydrate an hour, and drink to thirst. Then rack the bike and run 30 min straight off it at easy-to-steady effort (9:58–11:12 /mi). The first minutes off the bike feel strange; practice makes them feel normal.
Sun · Long run · 1 h 50 · 11 mi
Long run 11 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day. The long run builds the endurance to run well after the swim and the ride.
Week 19
taper 6 h 20swim 1 h 10 · bike 2 h 50 · run 2 h · strength 20 minTaper: volume comes down, a little intensity stays so you feel sharp on race day.
Mon · Rest
Rest after the long run.
Tue · Swim: key set · 30 min · 1,400 yd
Swim key set 1,400 yd (30 min): warm up 300 easy with a few drills, then 3 × 300 at CSS (strong and even, the pace you could hold for about 1,500, RPE 7) with 20 s rest, and 200 easy to finish. An even pace on short rest builds the speed you can hold for the whole swim.
Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore. Strong hips and shoulders hold your form late in the race.
Wed · Bike intervals · 1 h 05 · 15 mi
Bike intervals 1 h 5 min: warm up 20 min easy, then 3 × 7 min at race effort (steady, RPE 5–6) with 5 min easy between; 14 min easy to finish. On the trainer is ideal for this one. Race-effort blocks lock in the power you will hold on race day.
Thu · Long swim · 40 min · 1,800 yd
Long swim 1,800 yd (40 min): steady and continuous (easy, long smooth strokes). If you cannot swim it straight yet, break it into 4–5 even pieces with 20 s rest and shorten the rests each week.
Fri · Easy run · 55 min · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Long ride · 1 h 45 · 25 mi
Long ride 1 h 45 min (conversational, RPE 3–4). The long ride builds the endurance the whole race sits on.
Sun · Long run · 1 h 05 · 6.5 mi
Long run 6.5 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). The long run builds the endurance to run well after the swim and the ride.
Week 20
taper 3 h 10swim 40 min · bike 1 h 50 · run 40 minRace week: short, easy sessions with a few race-effort touches, plenty of sleep, and carbohydrate in the last two days.
Mon · Rest
Rest.
Tue · Easy ride · 1 h · 15 mi
Easy ride 1 h (conversational, RPE 3–4), cadence 85–95 rpm, on the trainer if you like. Easy riding builds the aerobic engine without costing your run. Include 3 × 2 min at race effort; otherwise keep it easy.
Wed · Brick: bike + run · 40 min · 5 mi
Opener brick: 30 min easy ride with 3 × 1 min at race effort (steady, RPE 5–6), then a 10 min run with a few relaxed strides. It wakes the legs up for race day without tiring them.
Thu · Swim · 40 min · 1,800 yd
Easy swim 1,800 yd (40 min): continuous or in 200s, relaxed, with a few faster 25s at the end. Add 4 × 50 at race effort in the middle, then relax.
Second session: Easy run · 30 min · 3 mi. Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Easy running keeps the run ticking over without taking from your bike and swim.
Fri · Recovery spin · 20 min · 5 mi
Recovery spin 20 min (very easy, RPE 2–3), light gear, high cadence. Race eve: 3 × 30 s at race effort in the middle, then check the bike and pack your transition bag. If it feels like work, you are going too hard.
Sat · Race
Goal day: there is no race on the calendar, so make this a rehearsal rather than a solo 70.3: swim 30 min, ride 2 h with the middle hour at race effort (steady, RPE 5–6), then run 30 min at race effort. Enter a race to use all this fitness.
Sun · Rest
Recovery: rest, walk, eat well. Easy swimming or spinning only once you feel like it.
● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.
Questions about this plan
I am a runner. Should I keep running as much as I do now?
Not more, at first. The plan holds the running near where it is and adds the new hours to the bike and the pool, because a strong run off the bike depends on bike fitness. The longest run in this plan is 11 mi.
How many hours a week does a first 70.3 take?
This plan goes from 6 h 25 a week to 9 h at its biggest week, with a longest ride of 2 h 55 (40 mi). Most of that time is easy: the race is long, so endurance matters more than speed.
Do I need a power meter or a smart trainer?
No. Rides are described by effort. The midweek rides can be done on the indoor trainer you listed; the long ride is better outside. If you get an FTP from a test later, build a new plan with it to get watts for every ride.
What are the run-off-the-bike sessions?
Bricks: a long ride with a short run straight after it, 20 minutes in the build phase and 30 in the peak weeks. They come about every other week from the build phase, and race week has a short opener, so the change from cycling to running is practised before race day.
Make it yours
Start from these answers and change your hours, long-session days, race date or anything else. Your plan gets its own private link.