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Sprint or Olympic finisher
You know how triathlon works. Now you want the distance that earns the t-shirt.
Twenty weeks. Six to seven disciplined sessions a week. A long-course triathlon plan built on patient swim, structured bike, and protected run — with brick weekends that teach the legs the unique demand of the day.
A 70.3 is not a longer sprint. It’s a longer day, a different fuelling strategy, a different mental rhythm. This plan respects all three.
You know how triathlon works. Now you want the distance that earns the t-shirt.
Strong runner, base swim, comfortable on a bike. Ready to balance three disciplines properly.
Done a 70.3 before. Want a structured rebuild that respects life, not a bigger version of the same thing.
“Long course is patience three times over — on the swim line, on the bike saddle, and on the run when the day is real.”
Foundation lays the aerobic floor in all three sports. Build adds brick sessions and race-pace work. Peak takes long ride to 100 km and long run to 21 km. Taper delivers you fresh to the start line.
Build the six-day rhythm. Long ride to 60 km, long run to 12 km, swims to 1.75 km. First tempo work.
Brick sessions every Saturday. Long ride climbs to 85 km. Race-pace intervals on the bike and run.
Long ride reaches 100 km. Long run reaches 21 km. Brick sessions hit race effort. Cutback in W12 and W16.
Three weeks pulling back, one week sharpening. Race day arrives ready, rested, and rehearsed.
Drill set followed by short core and glute work to support the bike position.
Structured efforts at threshold and race-pace. The bike engine session of the week.
Sustained threshold work. The run engine session.
Long continuous swimming. Race-distance fluency.
The headline session. Long ride at race effort followed by a run off the bike.
The standalone long run, easy effort. Adds run volume without crushing the legs.
If your race is in open water under 24°C, a sleeveless or full wetsuit is standard. Test it twice before race day.
Comfort over five hours matters more than peak watts. A bike fit is the single best investment you can make.
A race belt for the bib. A cap or buff to dump water at aid stations and stay cool in the last 10 km.
A finished 70.3 puts you near the top of the catalogue. From here, you go full distance, sharpen this distance, or take the engine off-road.
Step up to Ironman — 140.6 miles, 226 km, the full long-course test.
Race the same distance, faster, with a focused race-pace and threshold block.
Take the engine to off-road triathlon, gravel events, or ultra-trail running.
Long Course · 70.3 Half-Ironman is available as a coached twenty-week plan for athletes with previous triathlon experience and the time to commit.