The half triathlon, also called the half Ironman, consists of a 1.2-mile swim, a 56-mile bike trek and a 13.1-mile foot race. The half makes a good transition from the sprint or Olympic triathlon to the full Ironman. If you've never completed a sprint-distance triathlon, which includes a 500- to 750-meter swim, a 12.4-mile bike ride and a 3.1-mile run, you may want to get a few under your belt before attempting the longer and more intense half triathlon.
Step 1
Gradually increase your endurance in swimming, biking and running to prepare you for half triathlon training. When you're preparing for your first half triathlon, complete 18 to 20 weeks of intense training. Before you start your half-triathlon training schedule, you should be able to run for an hour, swim for 40 minutes and bike for 90 minutes.
Step 2
Swim three days a week. The first four weeks of your training program, set your swim distance goals at 1,000 to 1,250 yards. In weeks five through eight, increase your swim distance to 1,250 to 1,500 yards. Gradually increase your maximum distance to 1,750, 2,000, 2,250 and 2,500 yards during weeks nine through 12. Alternate between 1,500- and 2,500-yard swims during weeks 13 through 17, when your focus shifts to increasing speed while maintaining endurance, according to Tri-Newbies.
Step 3
Ride your bike three times a week, starting with 20- to 25-mile distances the first four weeks of your training. Increase your mileage to 30 or 35 miles during one of your weekly rides for the last two weeks of this phase. The long ride should be completed on a day when you don't run or swim. Continue your 20- to 25-mile rides two times a week through your final week of training, gradually increasing your long ride to 60 miles.
Step 4
Run three times a week. During the initial four weeks of training, alternate your running duration, including 30-, 40- and 60-minute runs. Continue to run 40 to 45 minutes two days a week through week eight, increasing the duration of your long run to 70 or 80 minutes. Reserve your long run for days when you don't swim or bike. During weeks nine through 12, increase your shorter runs to 50 to 60 minutes and extend your long runs to 70, 80, 90 and 100 minutes, progressively. Maintain a 70- to 90-minute long run during your final weeks of training, while continuing to include shorter runs two days a week.
Tips and Warnings
- Schedule rest days to allow your body time to recover. If you're a novice, the International Triathlon Union recommends that you avoid training for the same sport two days in a row and that you gradually acclimate yourself to completing two sports back to back.
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