BEGINNER Half Ironman Triathlon Plan, 7 to 9 hours per week. 4 weeks.


Phil Mosley has had over 50 training plans published in UK magazines such as Triathlon Plus and Cycling Weekly. He is a top-10 Ironman 70.3 finisher and Ironman Certified Coach with 20-years experience.


You are welcome to email the author if you have questions about your training plan.


This plan takes 7 hours 40 to 8 hours 30 per week. There is a day off each week, and an active recovery period every fourth week. Generally there are two swims, two cycles and two to three runs every week. With just 4-weeks to go before race day the main aim of this plan is to build confidence, race skill and late fitness.


All swim workouts are between 1900 and 2500y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included.


The bike workouts are between 1 and 3 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided. 


The run workouts are 45mins to 2 hours in duration. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.


There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness. 


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


Sign up for Phil Mosley's newsletter to get fortnightly training advice by email.


"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my Ironman 70.3 World Champ slot now! Phil, I just can't thank you enough for all your help, this would have been impossible without your training plan. Thank you, thank you, thank you!!!!" - Farid Shavaksha, August 2015-


Phil Mosley  Triathlon Plus Logo


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