The Half Ironman is a triathlon consisting of a 1.2-mile swim, 56-mile bike ride and 13.1-mile run. To cover a total of 70.3 miles in one competition, you must have the training, conditioning and endurance to finish the event. To properly prepare for the Half Ironman, you must follow a dedicated training plan for at least 16 weeks before the competition.
Step 1
Plan your training period according to the date of the race. Aim for 16 to 24 weeks before the race. For example, if the race is on June 1, your training schedule would start on Feb. 1.
Step 2
Divide the training schedule into three distinct phases. The phases start with the "base" phase during the first 12 weeks followed with the "speed" phase for four weeks and the "taper" phase for the last two weeks before the race.
Step 3
Train each sport -- swimming, cycling and running -- two days per week. An example workout schedule per week includes swimming workouts on Monday and Thursday, cycling workouts on Tuesday and Friday and running workouts on Wednesday and Saturday followed by a rest day on Sunday.
Step 4
Strength train two to three days per week. Perform total body functional exercises such as pullups, pushups and lunges combined in a circuit with two sets of 15 repetitions per exercise.
Step 5
Record your nutrition. Proper nutrition while training can improve your overall performance leading up to the Half Ironman. Focus on fresh fruits and vegetables, lean protein sources and healthy fats.
Step 6
Review the race course and other race day factors. This prepares your mind for the upcoming event so you're prepared for any changes during the race. Consider the course terrain, weather forecast, swim conditions and other competitors.
Tips and Warnings
- Consider hiring a swimming, running or certified triathlete coach for a personalized training plan.
- Always consult your doctor before training for a Half Ironman.
Things You'll Need
- Strength training equipment
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