12-Week Half Ironman

6/20/23, 8:52 AM 12-Week Half Ironman Triathlon Training Plan | Coach
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12-Week Half Ironman Triathlon Training Plan
Week 11
Advertisement
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
triathlon training plan to guide you.
How long is a half Ironman triathlon?

A half Ironman consists of a 1.9km swim, 90km cycle and 21km run.
12-WEEK HALF IRONMAN TRIATHLON TRAINING PLAN
The plan below has been specifically designed to help intermediate-level

Advertisement
triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of
the Woburn Abbey Half-Iron, presented by tri for life.
https://www.coachweb.com/triathlon/5384/triathlon-training-plans-for-sprint-olympic-and-half-iron-distances/page/0/3 1/11
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Theto:plan
Jump keeps things simple and uses duration for each session. This
ensures the body gets used to working for sustained periods and you don’t
Week 1
need to worry about covering specific distances. It also makes it easier to
Week 2
schedule all the hours of training in around other commitments.
Week 3
Week 4
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Thursday Bike 90min
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Saturday Bike 90min
Sunday Run 50min (with hills)
WEEK 2
Monday Rest
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)
Week 2
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Training Tip: Fuel Your Engine

Week 4
Week 5
Aim to eat a meal containing a mix of complex and simple carbohydrates,
Week 6
plus some lean protein and healthy fats, two to three hours before your
Week 7 Advertisement
session. Scrambled eggs on wholemeal toast with some fresh fruit is a
Week 8
good example – it’s light and easy to digest and it’ll provide you with a
Week 9
sustained energy boost.
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WEEK 3
Week 12
Monday Rest
Tuesday Bike 1hr 15min
Saturday Bike 2hr
Sunday Swim 30min and run 65min (with hill sprints)
WEEK 4
Monday Rest
Saturday Bike 2hr 15min
Sunday Swim 30min and run 70min
WEEK 5
Monday Rest
Tuesday Bike 60min
Thursday Bike 90min

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Friday Bike 30min and swim 45min
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Saturday Run 40min and bike 2hr
Week 1
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
Saturday Bike 3hr
(Image credit: unknown)
WEEK 7
Monday Rest
Tuesday Bike 60min
Thursday Bike 90min
WEEK 8
Monday Rest
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Tuesday Bike 90min
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WeekWednesday
WeekThursday
3 Bike 2hr
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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
Thursday Bike 90min
WEEK 10
Monday Rest
Tuesday Bike 90min
Thursday Bike 2hr
WEEK 11
Monday Rest
Thursday Bike 90min

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WeekMonday
7 Rest
Week 8
Tuesday Bike 90min
Week 9
WeekWednesday
WeekThursday
11 Rest
Week 12
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
9 Ways to Boost Your Triathlon Endurance
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Ben Ince
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
contributed exclusive features to Coach on topics such as football

drills, triathlon training plans and healthy eating.
LATEST
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4 15-Minute Abs
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6/20/23, 8:52 AM 12-Week Half Ironman Triathlon Training Plan | Coach

YOUR HEALTH & FITNESS GUIDE Subscribe

Service personnalisé Ironman

By Ben Ince last updated September 15, 2022

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

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

How long is a half Ironman triathlon?

12-WEEK HALF IRONMAN TRIATHLON TRAINING PLAN

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

The Average IQ in India is 81. Check if your IQ is higher

1 This 15-Minute Abs Routine

2 I Ran A HYROX With My Dad—

Friday Swim 30min and run 30min Advertisement

Saturday Bike 90min

Sunday Run 50min (with hills)

Swipe to scroll horizontally

Tuesday Bike 60min

Wednesday Swim 45min and run 35min

Thursday Bike 1hr 45min

Friday Swim 45min and run 35min

Training Tip: Fuel Your Engine

Swipe to scroll horizontally

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)

Swipe to scroll horizontally

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

Swipe to scroll horizontally

Tuesday Bike 60min

Wednesday Swim 45min and run 30min

Thursday Bike 90min

Friday Swim 50min and run 45min

Saturday Bike 3hr

Sunday Swim 30min and run 1hr 25min

(Image credit: unknown)

Swipe to scroll horizontally

Tuesday Bike 60min

Wednesday Swim 50min and run 40min

Thursday Bike 90min

Friday Swim 50min and run 35min

Saturday Bike 2hr 30min

Sunday Swim 40min and run 1hr 25min

Swipe to scroll horizontally

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

Swipe to scroll horizontally

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