Real talk for real people with real lives.
So you’re thinking about doing a Half Ironman. You’ve been training consistently, maybe done a few shorter races, and now you’re ready to take it up a notch. But there’s one question spinning in your head:
How much time do I actually need to train for this?
The answer: less than you might fear, but more than you might expect.
It’s not about training full-time…it’s about training smart, with intention, and consistency.
Let’s break it down.
What You’re Signing Up For
A Half Ironman, or 70.3, covers these distances:
- 1.9 km swim
- 90 km bike
- 21.1 km run
It’s a big day. But the beauty of this challenge is that it’s completely achievable. Even if you have a full-time job, a family, or a life outside of triathlon.
How Many Hours Per Week Should You Train?
Your weekly training hours will change depending on where you are in your training phase, but here’s a general timeline:
Base phase (early weeks): 6 to 8 hours per week
Build phase (mid-season): 8 to 10 hours per week
Peak weeks (final build): 11 to 14 hours per week
Taper (race prep): 4 to 7 hours per week
It’s not about cramming in volume, it’s about consistency and quality. Most first-time 70.3 athletes succeed by training anywhere between 8–12 hours weekly, with a few longer days leading into race day.
How That Time Breaks Down
A typical week might look like this:
Swim
2 to 3 sessions per week
60–90 minutes per session
Focus: endurance, technique, confidence in open water
Bike
2 to 3 sessions per week
1–3 hours depending on the session
Remark: One long ride and one interval-based or tempo ride
Run
2 to 3 sessions per week
45–90 minutes depending on the day
Remark: One long run, one tempo or interval session, and one brick run
Strength & Mobility
1 to 2 short sessions per week
40–60 minutes each
Focus: injury prevention, core, and functional movement
Rest & Recovery
At least one full rest day
Plus active recovery sessions when needed
Can You Train Around a Busy Life?
Yes. You don’t need to train full-time to race a Half Ironman. You need a plan that:
- Fits into your schedule
- Prioritizes key sessions
- Gives your body room to recover
- Allows flexibility for when life happens
Early mornings, efficient weekend workouts, and smart planning are your best tools. Many athletes successfully balance training with demanding jobs, family life, and everything in between. You just need to be clear on your priorities, and work with the time you have, not the time you wish you had.
How Long Should Your Training Plan Be?
We recommend giving yourself 16–20 weeks to prepare, especially if you’re new to this distance. That timeframe gives you enough runway to build endurance, sharpen skills, and avoid injury.
Already have a strong base? A focused 12–15 week plan can also work. The key is to start where you are, not where you think you should be, and build from there.
Final Thoughts: Be Realistic. Be Consistent. Be Brave.
Training for a Half Ironman is a commitment, but it’s also a gift. It teaches you how to manage time, take care of your body, and believe in what’s possible when you show up for yourself.
You don’t need to train like a pro.
You don’t need to crush every session.
You just need to keep showing up.
With the right mindset and a smart approach, you’ll get to the start line ready and cross the finish line proud.