{"id":14408,"date":"2022-05-11T13:29:00","date_gmt":"2022-05-11T11:29:00","guid":{"rendered":"https:\/\/www.220triathlon.com\/?p=6296"},"modified":"2022-05-11T15:05:29","modified_gmt":"2022-05-11T13:05:29","slug":"free-ironman-70-3-training-plans","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/220triathlon\/rss_feed\/free-ironman-70-3-training-plans\/","title":{"rendered":"Free Ironman 70.3 training plans"},"content":{"rendered":"

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By Dermott Hayes\n \t\t<\/p>

Published: Wednesday, 11 May 2022 at 12:00 am<\/p>

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Got the triathlon bug and want to move up to 70.3 (otherwise known as a half Ironman or middle-distance race) from sprint or Olympic distance? Take a look at our free half Ironman training plans below\u2026<\/strong><\/p>\n

For lots more plans covering sprint, Olympic and Ironman, head to our triathlon training plans<\/a><\/strong> section. Otherwise, read on for your free training plans.<\/p>\n

Free 6-month Ironman 70.3 training plan<\/strong><\/h2>\n

Plot your sessions now with our downloadable six-month half Ironman triathlon training plan<\/a> from coach Dermott Hayes\u2026<\/strong><\/p>\n

For many triathletes, taking on a 70.3 race is the furthest they will ever go, for others it\u2019s a stepping stone to full iron-distance racing. Whatever it is for you, it shouldn\u2019t be taken lightly and requires a commitment to the training if race day is going to be a success.<\/p>\n

Completing a 70.3 is best done with some experience of triathlon racing and ideally a knowledge of how your body reacts to exercise stress after 2-3hrs. Watching Alistair Brownlee<\/a><\/strong> recently step up to racing 70.3 may have seemed effortless but let\u2019s not forget the huge amount of miles the professionals cover in training.<\/p>\n

And so it is with this plan. Before starting it, we\u2019d expect you to have logged some base training during the off-season so you\u2019re able to complete the sessions described from week one.<\/p>\n

When the plan refers to certain swim, bike and run sessions, it\u2019s referring to these 70.3 training sessions<\/a><\/strong>.<\/p>\n

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Free 8-week half Ironman training plan<\/strong><\/h2>\n

Racing middle distance triathlon this year? Want to smash your PB? Then follow our eight-week half Ironman training plan to reach the finish line faster\u00a0<\/strong><\/p>\n

This half Ironman training plan<\/a><\/strong> is designed for those who are able to commit to six days training per week. You\u2019ll need a decent base level of fitness and an understanding of working at differing levels of intensity.<\/p>\n

One key element in this half Ironman training plan is that some weeks have a number of \u2018double days\u2019 where there are two training sessions \u2013 these don\u2019t need to be done in succession and in fact it\u2019s better to recover between training sessions and be ready to execute each session as strongly as possible. Consider how best to refuel between sessions on double days with the right hydration and nutrition<\/a><\/strong>.<\/p>\n

Each week includes one open-water swim. It\u2019s absolutely crucial that you spend enough time getting ready for the swim; if you can be as comfortable as possible in the open-water environment and get a strong start to the race, then you stand a great chance of overall race success.<\/p>\n

Practise \u2018sighting<\/a><\/strong>\u2019, swimming in groups and getting used to physical contact as well as building your swim endurance<\/a><\/strong>.<\/p>\n

If, as an athlete, you\u2019ve been used to racing shorter distances at higher intensities, part of the transition to middle-distance racing is to reduce speed slightly but improve endurance to tolerate the stress for longer periods.<\/p>\n

It\u2019s a bit like walking a tightrope and knowing that if you spend too long on the wrong side you\u2019re likely to have a major fall from grace! The longer bike and runs, as well as the brick sessions, are your ideal opportunity to dial in your middle-distance race pace.<\/p>\n

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Racing a different distance? Take a look at our wide range of triathlon training plans<\/a><\/strong>.<\/p>\n