The Half
Ironman
Ironman 70.3 is the perfect sweet spot — longer than Olympic distance, shorter than the full. Swim 1.2 miles, bike 56 miles, run 13.1 miles. Our coaches build the endurance and pacing strategy you need.
Apply for Coaching →Why 70.3 Is the Sweet Spot
Ironman 70.3 sits in the perfect middle — ambitious enough to feel like a real achievement, accessible enough to be feasible. A 1.2-mile swim, 56-mile bike, and 13.1-mile run is a legitimate endurance test that takes 4–7 hours depending on your fitness and pacing.
Most athletes train for 16–20 weeks before their first 70.3. You're building serious aerobic capacity across three sports, developing race-day nutrition strategies, and learning how to pace across four to seven hours. Our coaches excel at this middle distance — we've helped hundreds of athletes go from Olympic distance to 70.3 and absolutely crush it. The mental game is different, the pacing is different, and the training is more demanding. But with the right plan and the right coach, 70.3 is within reach.
Our coaches will know you personally. They will watch your data. They will protect you from injury, burnout, and overtraining that is all too common when athletes set big goals and try to follow a PDF document. There are times when the best thing you can do is NOT do the workout — and most athletes left to their own decision-making would push through. No online program is going to encourage rest. Our coaches know that bringing out your best isn't just about following a plan. It's about coaching in the moment.
Ready to step up to 70.3? Get started with a quick application
70.3 miles.
Three sports.
One perfect day
70.3 training demands a different mindset than Olympic distance. Our coaches specialize in building the endurance and pacing strategy that gets you to the finish strong.
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Jarrod Marrs
World Champion Swimmer & Triathlon Coach
Jarrod is a world champion swimmer and world-class triathlon coach with deep expertise in helping athletes excel at half-Ironman distance. His swimming credentials are impeccable, but his real strength is building comprehensive training plans that make 70.3 distance achievable and fun. He brings both elite experience and genuine empathy for the grind of training.
"I'd done Olympic distance, but I wasn't sure about 70.3. Jarrod built my confidence through meticulous training blocks, taught me how to pace across four and a half hours, and managed the nutrition puzzle beautifully. On race day I executed exactly as we'd planned. Finished strong. Absolutely ready to do it again."— Alex D., 41 · First 70.3 Finisher · Half Ironman 2025
Everything You Need to Know About 70.3 Coaching
How long to train for 70.3?
Most athletes benefit from 16–20 weeks of focused 70.3 training if they already have a solid Olympic distance base. If you're coming from sprint distance, add 4–8 more weeks to build the necessary aerobic foundation. Your coach assesses your current fitness and builds a timeline that scales you up properly without burning you out.
What's the difference between 70.3 and full Ironman?
Half the distance doesn't mean half the training intensity — 70.3 actually trains your ability to go fast at distance, while full Ironman is more about durability and pacing over many more hours. Both demand serious training, but 70.3 allows you to race a bit harder. Your coach builds a plan specific to the demands of this distance and your racing goals.
How many hours per week for 70.3 training?
At peak, most 70.3 training is 10–14 hours per week, spread across five to six training days. This is less than full Ironman training but more than Olympic distance. Your coach scales the plan to your life and experience level, ensuring you can train consistently without burnout.
Do I need a tri bike?
A tri bike is faster and more efficient over 56 kilometers, but it's not required. You can absolutely race 70.3 on a road bike. The advantage of a tri bike is aerodynamics and fit, but the most important thing is that your bike fits your body properly. Your coach helps you think through whether a tri bike upgrade makes sense for your budget and goals.
Triathlon Coaching at 29029
Sprint tri, Olympic distance, 70.3, full Ironman — our coaches build plans for every distance. Each demands different training, different pacing, and different race strategy. Whether you're picking your first triathlon or training for your biggest goal yet, we approach it the same way: with a coach who knows you, knows your race, and builds a plan that fits how you train and how you live.
Read the Full Triathlon Coaching Guide →Train with Our Coaches
Triathlon coaching starts with a conversation. Tell us about your goal, your current fitness, and your timeline. We'll match you with the right coach and build a plan that gets you to the start line ready to execute.
Not sure which coach is right for you? Take the quiz →