14 weeks
Beginner Half Ironman Program - 14 Weeks
Beginner Half Ironman triathlon training plan: 14 weeks, 6 to 11 hours a week, building up to a 3h30 ride and a 1h45 run. 1.9 km swim, 90 km bike, 21.1 km run.
Beginner Half Ironman plan at a glance
14 weeks · 6-11 h/week · 6-7 sessions
Long sessions with fuelling, race pace worked late in long sessions and long bricks. The plan starts from a 1 km swim, a 1h30 ride and a 45 min run, and builds to 2.5 km, 3h30 and 1h45.
How this Half Ironman plan is built
A half-marathon after a 90 km ride: pacing and fuelling decide how the race ends.
Long session progression
The long ride grows from 1h30 to 3h30 and the longest run from 45 min to 1h45, step by step.
Lighter weeks
One week in 3, volume drops by about a third to absorb the previous weeks of work.
Bricks
From week 6, one bike-run brick a week, up to 2h + 30 min.
Intensity
1 quality session a week in the build phase; everything else is endurance (Z1-Z2).
Prerequisites and Required Level
To follow this beginner Half Ironman plan from week one:
Swim 1 km without stopping
Ride 1h30 at endurance pace
Run 45 min continuously
Have 6 to 11 hours a week available
Can swim freestyle (50m minimum)
Own or have access to a bike
Detailed Training Phases
14 weeks in four phases. Durations are those of the longest sessions at the start and end of each phase.
Base Phase
Weeks 1-5
Gradually extend endurance rides and runs
Objectives:
- Continuous swim: 1 km → 1.6 km
- Long ride: 1h30 → 2h15
- Longest run: 45 min → 1h10
Key workouts:
- •One technique or pace session(s) a week, the rest in Z2
- •Swim: 2 x 300 m at CSS + 3 s, 20 s rest
Build Phase
Weeks 6-10
Add tempo blocks inside the long sessions
Objectives:
- Continuous swim: 1.6 km → 2.1 km
- Long ride: 2h15 → 3h
- Longest run: 1h10 → 1h30
Key workouts:
- •Swim : 4 x 300 m at CSS + 3 s, 20 s rest
- •Bike : 2 x 15 min in Z3, 5 min easy
- •Run : 2 x 8 min at half-marathon pace, 2 min jog
- •Brick : 1h25 + 20 min
Race-Specific Phase
Weeks 11-13
Race simulation: long session at race pace with the planned fuelling
Objectives:
- Continuous swim: 2.1 km → 2.5 km
- Long ride: 3h → 3h30
- Longest run: 1h30 → 1h45
Key workouts:
- •Swim : 3 x 500 m at race pace, 30 s rest
- •Bike : long ride with 2 x 20 min at race pace
- •Run : long run with 1 x 15 min at race pace
- •Brick : 2h + 30 min
Taper Phase
Week 14
Recover from peak volume without losing race pace
Objectives:
- Long ride cut to 1h45
- Longest run: 55 min
- Last hard session 3 to 4 days before the race
Key workouts:
- •Short reminders: long ride with 2 x 20 min at race pace at half volume
- •Open water swim if possible
Detailed Sample Week
Week 8 of 14, in the middle of the build phase: 6 to 7 sessions. Sessions can move to another day, but keep an easy day after the hardest one.
Training zones:
Key Program Workouts
The sessions not to miss, in their beginner version for a Half Ironman.
Swimming
Threshold (build)
1x/week4 x 300 m at CSS + 3 s, 20 s rest
Builds the continuous swim towards 2.5 km
Race pace (specific)
1x/week3 x 500 m at race pace, 30 s rest
Locks in race pace
Cycling
Long ride
1x/weekUp to 3h30 in Z2
Endurance and fuelling practice
Intensity
1x/week2 x 15 min in Z3, 5 min easy → long ride with 2 x 20 min at race pace
Hold race pace on the bike
Running
Long run
1x/weekUp to 1h45 in Z2
Running endurance
Quality
1x/week2 x 8 min at half-marathon pace, 2 min jog → long run with 1 x 15 min at race pace
Race pace on tired legs
Brick
Bike then run
1x/week from week 62h + 30 min at peak
Gets the legs used to running off the bike
Races at this distance
To be ready on race day, start this 14-week plan on the date shown under each race.
IRONMAN 70.3 World Championship Marbella
Marbella, Espagne — 14 November 2026
Plan start: 8 August 2026
Ironman 70.3 Aix-en-Provence
Aix-en-Provence, France — 5 July 2026
Plan start: 29 March 2026
IRONMAN 70.3 Cannes
Cannes, France — 26 April 2026
Plan start: 18 January 2026
Ironman 70.3 Vichy
Vichy, France — 29 August 2026
Plan start: 23 May 2026
Triathlon de Gérardmer
Gérardmer, France — 14 June 2026
Plan start: 8 March 2026
IRONMAN 70.3 Oceanside
Oceanside, États-Unis — 4 April 2026
Plan start: 27 December 2025
IRONMAN 70.3 Les Sables d'Olonne
Les Sables-d'Olonne, France — 13 September 2026
Plan start: 7 June 2026
IRONMAN 70.3 Mallorca
Alcúdia, Espagne — 9 May 2026
Plan start: 31 January 2026
Technique in pictures
Nutrition for a Half Ironman
A Half Ironman takes 6h-7h at this level: needs change with the length of the effort.
Long sessions
Every long ride is a rehearsal: aim for 60 to 90 g of carbohydrate per hour and note what your stomach tolerates.
Race day
A 5 to 7 hour race: most of the fuelling happens on the bike, in small amounts every 15 to 20 minutes. Plan for salt in hot weather.
Run
On the half-marathon, alternate water and sports drink at aid stations and carry gels you have tested in training.
Equipment for a Half Ironman
Essentials first; the rest can wait for a second race.
Swim
Essential
- Wetsuit tried in open water
Optional
- ○Tinted goggles for sun
Bike
Essential
- A position you can hold for 3 hours and more
- Storage for your fuel
Optional
- ○Aero bars or a tri bike
- ○Power meter
Run
Essential
- Shoes you have already run 2 hours in
Optional
- ○Cap and sunglasses
Common Mistakes to Avoid
The most frequent mistakes on a Half Ironman at beginner level.
Riding the first 30 km too fast
Solution: Excitement makes you start hard. Set a target pace or power and stick to it.
Trying your fuelling for the first time on race day
Solution: Every long session is a chance to test quantities and products.
Trying to make up a missed session
Solution: A missed session is gone: just pick the plan up where you are.
Neglecting swim technique
Solution: For a first triathlon, swimming better gains more than swimming more.
Frequently Asked Questions
This plan lasts 14 weeks: base in weeks 1-5, build in 6-10, race-specific work in 11-13 and taper in 14. It takes 6 to 11 hours a week over 6 to 7 sessions.
At the peak of the race-specific phase: a 2.5 km continuous swim, a 3h30 ride, a 1h45 run and a brick of 2h on the bike followed by 30 min of running.
In an average 9-hour week: about 1.5 h of swimming, 4.5 h of cycling and 3 h of running. For a Half Ironman, cycling takes the biggest share because it is the longest leg of the race (1.9 km swim, 90 km bike, 21.1 km run).
Swim 1 km without stopping, even slowly, ride for 1h30 and run for 45 min continuously. If you cannot yet, build those basics before starting the 14 weeks.
Pick the plan up at the current week without making up lost sessions. The plan has a lighter week every 3 weeks: if you missed more than 10 days, repeat the last completed week before moving on.
As a guide: 6h-7h for a first Half Ironman, 5h-6h at intermediate level, under 5h for the fastest. A half-marathon after a 90 km ride: pacing and fuelling decide how the race ends.
Set up a fixed spot: helmet on the bars with straps open, shoes open on the towel, elastic laces for the run. Always move in the same order and buckle the helmet before touching the bike. Rehearsed in training, T1 goes under 2 minutes and T2 under 1 — free time that costs zero watts.
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