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So you are thinking about singing up to complete an Ironman 70.3 next year and wondering where to start?
Read on for our top tips on middle distance racing for first timers.

Welcome to Prime Triathlon Coaching’s guide to 70.3 Racing.

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Over the past few years at Prime Triathlon Coaching, we have noticed a growing demand for 70.3 coaching, also known as a Half Ironman or middle distance triathlon. The demand isn’t just something that is unique to Prime athletes, it seems to be growing globally too. https://www.coachcox.co.uk/ironman-70-3-demographics-overall-competitors/

Throughout this season we have seen the 70.3 distance becoming our most popular choice of race amongst our coached athletes with the following events being completed:

• Ironman 70.3 Bolton
• Ironman 70.3 Swansea
• Ironman 70.3 Weymouth
• The Lakesman Half
• Ironman 70.3 Marbella
• Outlaw Half
• Deva Middle Distance

To help support our current athletes and potentially new athletes who are thinking about taking the step up to middle distance racing next season, we have put together a blog series that will help beginners who may be wondering where to start.

First things first, what is a 70.3 Race?

The term “70.3” describes the sum total of all three disciplines in a half-Ironman (in miles). This translates to half the distance of a full Ironman race (which entails a 2.4-mile swim, a 112-mile bike ride, and a marathon 26.2-mile run.)

In turn, the half-Ironman, or 70.3 distance entails a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run.

Simply put, the 70.3 triathlon is synonymous with the half-Ironman in terms of distance. The main distinction is that “70.3” has become a branded term that The IRONMAN® Group uses to promote its half-Ironman distance events

Convinced this might be the distance for you?

Throughout this blog series we aim to provide you with the following information that will help you

• Top tips for beginners
• Swim, Bike and Run Advice
• Fuelling for 70.3 Racing
• Prime Triathlon Coaching’s top half ironman training sessions
• 70.3 Training Plan that can be shaped around you
• Ironman 70.3 Bolton – Course Review and Training Advice https://www.ironman.com/im703-bolton
• Ironman 70.3 Weymouth – Course Review and Training Advice https://www.ironman.com/im703-weymouth

PRIME’s Top Tips in preparing for your first IRONMAN 70.3

1. Set clear goals

Whether your goal is to compete or simply complete, having well-defined objectives will keep you motivated and focused. Here’s how to set realistic, achievable goals:

• Choose a race that fits your strengths (e.g., if you’re a beginner swimmer, consider a lake swim for calmer waters).
• Benchmark your fitness in all three disciplines to identify your strengths and areas for improvement.
• Set a realistic race goal based on your current performance, revisiting and adjusting every 6-8 weeks.
• Start small by setting mini-goals within each training phase. Achieving these milestones will boost your confidence.
• Balance training with life by creating a plan that fits around family and lifestyle commitments

2. Create a structured training plan (or hire a coach)

Consistency is key to preparing for a 70.3, and a structured, sustainable plan is essential for success. At Prime Triathlon Coaching, we advocate for training plans that fit within your lifestyle and allow for consistency over 16-20 weeks. Here are some important steps:

Consider working with a coach to help customise your training and provide accountability. Our coaches are here to support your journey! https://primetriathloncoaching.com/coaches/#mark

Assess your available training time based on work, family, and other commitments. Some athletes have just 4 hours per week, while others have 10-20.

Choose a plan that aligns with your availability and training level, so you’re setting yourself up for sustainable progress.

3. Consistency is king

The most successful athletes are those who maintain consistent training. We value progress over perfection; it’s better to complete several solid weeks than to aim for perfection for a single day.

Adapt when necessary — sometimes things come up, but remember, a small detour doesn’t derail the journey.

Stay steady and focused — no need to be a hero. Week-after-week consistency often leads to the best results.

4. Test don’t guess!

We believe in using testing to guide training progress. Testing is not about “passing” or “failing” — it’s about understanding where you are and building from there.

Use testing as a motivational tool to see your progress and set your next set of goals

Benchmark your performance regularly to track improvements and fine-tune your training. For beginners, these gains may come quickly; for seasoned athletes, incremental improvements over time are just as valuable.

5. Listen to the body

One of the most overlooked aspects of training is recovery. Schedule time for rest and recovery just as you would for training sessions.

Monitor indicators like resting heart rate, hunger, and overall energy as these can signal when your body needs more rest

Plan weekly rest days to recharge physically and mentally, especially as training volume intensifies closer to race day.

Consider a 3:1 cycle (3 weeks of training followed by 1 week of lower intensity) to manage fatigue, though this can be adapted based on individual needs.

Summary

There you have it. Our top 5 tips to get your prepared to take on an Ironman 70.3 race. Stay connected to us in the coming weeks as we provide you with information on the following:

• Swim, Bike and Run Advice
• Fuelling for 70.3 Racing
• Prime Triathlon Coaching’s top half ironman training sessions
• 70.3 Training Plan that can be shaped around you
• Ironman 70.3 Bolton – Course Review and Training Advice
• Ironman 70.3 Weymouth – Course Review and Training Advice