Half Ironman Training Plan

Stop wasting time on junk miles!half Ironman training Plan

Low volume high intensity training plan.

Are you ready to start training smart and avoid endless volumes of “junk miles”? Tired of looking like a skinny triathlete?

If you are looking to increase your speed, increase the strength of your body or if you want to training for a Half Ironman, but still have a life, this program is for you.

This program will make you work, but the results will pay off.

The focus of this training plan is on short high intensity sessions but low volume.

The primary goal is to increase your muscle’s resistance to fatigue.

During the week you will only be training about one hour a day and on the weekends maybe around 2 to 3 hours at the most.

Longest bike is 40 miles and the longest run is 10 miles, both are only done once. Have faith, the hard high intensity weight and strength training will get you to the finish line, likely faster than before.

There is a lot of strength training in this program which will hopefully make your body strong enough that it can take the boundin Half Ironman Training Plang over 70.3 miles and avoid injury and increase your body’s resistance to fatigue.

Most people slow down because there legs get tired and not because a lack of cardio.

Training sessions are short but high intensity (race pace or above).

The first 3 weeks of the program, you will be doing strength training 3 days a week.

The strength sessions are only about 30 min long and the total duration of the training during the week is only about one hour long. No more is needed. After the 3 weeks of strength training we will move more into a “CrossFit Style” of training and then we will move into sessions that are tempo and strength combined. These sessions will be at race pace or above.

Please watch these two videos where Dr. Banas talks about his training philosophy


In this plane I would rather have you bike 30-40 miles and feel tired than bike 80 mile and feel fine.

The plan is laid out as 3 weeks of build followed by a week of rest, recover and adapt.

***If you miss a workout or do not have time for all the workouts choose the heavy lifting strength sessions over the simple volume sessions. The strength sessions are the KEY workouts***

We are going to start off by building some strength so that your body will be able to handle to bounding you will be putting on it over the 70.3 miles.


Purchase the plan here:

half Ironman Training Plan