Program · 16 weeks · Intermediate
Half Ironman Plan
70.3 - 1.2 mi swim / 56 mi bike / 13.1 mi run
A 16-week three-discipline build with weekly brick sessions, peaking at a 56-mile ride and 13-mile run before a 3-week taper. Assumes you can already swim, bike, and run comfortably.
How to use this plan
- The brick (bike straight into a run) is the signature session - it teaches your legs the race transition.
- Keep most swim/bike/run volume easy; intensity is the seasoning, not the meal.
- Weekend sessions are the anchors - protect the long bike and long run.
- Recovery weeks matter more in triathlon than anywhere; take them fully.
Note for Ryan (delete before publishing): This is a generic template, not individualized programming. Confirm paces/loads match how you coach, and keep the medical caveat + PAR-Q link.
Base — Technique & aerobic base
Build — Volume + race-pace intervals
Peak — Longest bricks, bike & run
Taper — Freshen up for race day
Week 1
Base
Technique & base
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 25-35 min (drills + steady) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 25 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 5 mi (easy) |
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Week 2
Base
Build volume
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 25-35 min (drills + steady) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 30 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 6 mi (easy) |
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Week 3
Base
Bigger weekend
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 25-35 min (drills + steady) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 35 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 7 mi (easy) |
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Week 4
Base
Recovery week
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 25-35 min (drills + steady) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 28 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 5 mi (easy) |
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Week 5
Build
Add intensity
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 38 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 8 mi (easy) |
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Week 6
Build
Peak bike focus
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 42 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 9 mi (easy) |
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Week 7
Build
Recovery week
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 34 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 7 mi (easy) |
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Week 8
Build
Race-pace work
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 46 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 10 mi (easy) |
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Week 9
Build
Biggest brick week
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 50 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 11 mi (easy) |
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Week 10
Build
Recovery week
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 40 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 8 mi (easy) |
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Week 11
Peak
Peak long bike
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 54 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 12 mi (easy) |
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Week 12
Peak
Peak endurance
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 56 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 13 mi (easy) |
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Week 13
Peak
Sharpen & simulate
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 60-75 min w/ intervals (e.g. 4x5 min @ threshold) |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 40-50 min w/ 20 min @ race effort |
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| Sat | Long bike 45 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 10 mi (easy) |
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Week 14
Taper
Taper begins
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 35 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 7 mi (easy) |
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Week 15
Taper
Taper / freshen
| Mon | Rest / mobility + core 15 min |
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| Tue | Swim 30-40 min (technique + intervals) + Run 20 min easy off the swim |
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| Wed | Bike 45-60 min steady + cadence drills |
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| Thu | Swim 30 min easy + Strength (full-body) 30 min |
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| Fri | Run 30-40 min easy |
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| Sat | Long bike 25 mi -> Brick run 15-25 min off the bike |
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| Sun | Long run 4 mi (easy) |
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Week 16
Taper
Race week
| Mon | Rest |
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| Tue | Swim 20 min easy + 10 min run |
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| Wed | Bike 30 min easy w/ 3x1 min race pace |
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| Thu | Swim 15 min easy |
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| Fri | Rest - travel / prep |
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| Sat | Bike 20 min + Run 10 min, relaxed (shake out) |
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| Sun | RACE - 70.3: 1.2 mi swim / 56 mi bike / 13.1 mi run |
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