3/31/23, 6:51 PM 12-Week Half Ironman Triathlon Training Plan | Coach

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12-Week Half Ironman Triathlon Training Plan
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By Ben Ince last updated September 15, 2022

Week 12

If you’re comfortable with the Olympic distance, this 12-week

plan will allow you to progress to the half Ironman

Swimmers in the 2015 Woburn Abbey Half Ironman (Image credit: tri for life)

So you’ve got a growing collection of finishers medals and are looking to

make the leap to a half Ironman are you? Well you’re in luck, the most
advanced of three training plans created exclusively for Coach by
endurance coach Steve Whittle does just that.

“If you’re comfortable with the Olympic distance, this 12-week plan will
allow you to progress to the half,” says Whittle. If you haven’t completed an
Olympic tri, sign up for that distance first and use Whittle’s Olympic CLOSE

triathlon training plan to guide you.

Time for a break
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How long is a half Ironman triathlon?
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A half Ironman consists of a 1.9km swim, 90km cycle and 21km run.
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12-WEEK HALF IRONMAN TRIATHLON TRAINING PLAN

The plan below has been specifically designed to help intermediate-level

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triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of
the Woburn Abbey Half-Iron, presented by tri for life.

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Monday Rest

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Tuesday Bike 60min

Wednesday Swim 45min and run 35min

Thursday Bike 1hr 45min

Friday Swim 45min and run 35min

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Saturday Bike 2hr
Week 1
Sunday Run 60min (with hill sprints)
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Training Tip: Fuel Your Engine

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Aim to eat a meal containing a mix of complex and simple carbohydrates,
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plus some lean protein and healthy fats, two to three hours before your
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Monday Rest

Tuesday Bike 1hr 15min

Wednesday Swim 45min and run 35min

Thursday Bike 1hr 45min

Friday Swim 45min and run 40min

Saturday Bike 2hr

Sunday Swim 30min and run 65min (with hill sprints)

WEEK 4

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Monday Rest

Tuesday Bike 1hr 15min

Wednesday Swim 45min and run 35min

Thursday Bike 1hr 15min

Friday Swim 45min and run 45min

Saturday Bike 2hr 15min

Sunday Swim 30min and run 70min The Best Abs Exercises F…

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Monday Rest

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Tuesday Bike 60min

Wednesday Swim 45min and run 30min

Thursday Bike 90min

Friday Bike 30min and swim 45min

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Saturday Run 40min and bike 2hr
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Sunday Swim 30min and run 1hr 5min
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Monday Rest
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WeekTuesday
10 Bike 90min

WeekWednesday
11 Swim 50min and run 50min
Week 12
Thursday Bike 2hr

Friday Swim 50min and run 45min

Saturday Bike 3hr

Sunday Swim 30min and run 1hr 25min

(Image credit: unknown)

WEEK 7

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Monday Rest

Tuesday Bike 60min

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Wednesday Swim 50min and run 40min

Thursday Bike 90min PLAY SOUND

Friday Swim 50min and run 35min

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Saturday Bike 2hr 30min

Sunday Swim 40min and run 1hr 25min

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WEEK 8

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Monday Rest
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Tuesday Bike 90min
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WeekWednesday
2 Swim 50min and run 50min

WeekThursday
3 Bike 2hr
Week 4
Friday Swim 50min and run 50min
Week 5

WeekSaturday
6 Bike 3hr
Week 7
Sunday Swim 40min and run 90min
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Week 10 WEEK 9
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Monday Rest

Tuesday Bike 60min

Wednesday Swim 55min and run 45min

Thursday Bike 90min

Friday Swim 55min and run 40min

Saturday Bike 2hr 30min

Sunday Swim 30min and run 1hr 35min

WEEK 10

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Monday Rest

Tuesday Bike 90min

Wednesday Swim 60min and run 55min

Thursday Bike 2hr

Friday Swim 60min and run 50min

Saturday Bike 3hr 15min

Sunday Swim 40min and run 1hr 45min

The Best Abs Exercises F…

WEEK 11
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Monday Rest

Tuesday Bike 1hr 15min

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Wednesday Swim 60min and run 40min

Thursday Bike 90min

Friday Swim 60min and run 40min

Saturday Bike 2hr 30min

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Sunday Swim 30min and run 1hr 10min
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7 Rest
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Tuesday Bike 90min
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10 Swim 40min and run 30min

WeekThursday
11 Rest
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Friday Swim 10min and bike 30min

Saturday Race Day

More Great Triathlon Training Advice

How To Train For A Triathlon
Triathlete Gordon Benson’s Olympic Training Regime
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Ben Ince

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Between 2010 and 2016, Ben was the deputy editor of Men’s Fitness
UK, which predated, and then shared a website with, Coach. Ben also

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3/31/23, 6:51 PM 12-Week Half Ironman Triathlon Training Plan | Coach

contributed exclusive features to Coach on topics such as football

drills, triathlon training plans and healthy eating.

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Add This Mobility Routine To Your Week – Your Body Will

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