01·Course Characteristics
A late-season Mediterranean masterpiece pairing an exceptionally calm bay swim with a punchy, rolling coastal bike course and a flat, sun-exposed lagoon run.
There's still hope!
The ideal build for this course is 16 weeks, and you have 14. We'll compress the essentials into your remaining time, prioritizing the demands that matter most on this course to get you to the finish line.
02·Course by Section
A highly sheltered and exceptionally calm swim in the crystal-clear waters of Gialova Bay featuring just one turn. The course begins and ends directly on the sandy beach in front of W Costa Navarino with outstanding underwater visibility.
A rolling two-loop route through olive groves, pine forests, and scenic vineyards with views of the Ionian Sea. The course features punchy rolling climbs combined with fast, flat sections on smooth paved coastal asphalt.
A flat and fast two-loop course traversing the pedestrian cobblestone streets of Gialova village and the natural dirt roads of the Divari Lagoon nature reserve. There is minimal shade, exposing runners to the intense Mediterranean autumn sun.
03·AVG beginners' Training Timeline
This 16-week progression is custom-fit for Costa Navarino, beginning with a strong aerobic base before preparing your legs for the 942 meters of punchy bike climbing. The plan ends with heat and exposure run simulations so you can tackle the flat, unshaded lagoon course with confidence.
Aerobic Foundation
Establish baseline aerobic capacity and endurance across all three disciplines.
Strength & Rolling Power
Develop muscular strength and uphill bike pacing to handle the rolling terrain.
Specific Build & Exposure
Simulate race-pace efforts and practice nutrition strategies on unshaded terrain.
Taper & Sharpen
Reduce overall volume while maintaining specific intensity to shed accumulated fatigue.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Expect cool mornings starting around 14°C, heating up to a pleasant 23°C in the afternoon. Because the run offers minimal shade, grab water and ice at the aid stations spaced every 2 km to manage core body temperature.
Aim for 60 to 90 grams of carbohydrates per hour on the bike. The Mediterranean sun can feel deceptively intense, so consume electrolyte-rich fluids on the bike to prevent dehydration before setting out on the half marathon.
Manage your power output carefully over the 942 meters of rolling bike climbing to save your legs. Once on the run, settle into a metronomic and consistent rhythm on the flat, fast terrain to maximize your speed.
Pack a backup swimskin in case water temperatures rise above standard wetsuit limits. Fly into Kalamata International Airport for a short 45-minute drive, and stay at official race hotels like W Costa Navarino for direct transition access.
The water temperature in Gialova Bay typically averages between 22°C and 24°C (71°F to 75°F) in late October. While wetsuits are usually legal under standard rules at these temperatures, it is highly recommended to pack a backup swimskin in case the water temperature climbs slightly above the wetsuit-legal threshold.
The two-loop, 90 km bike course is moderately challenging, featuring punchy rolling climbs with a total elevation gain of approximately 942 meters (3,090 feet). Smoothly paved with high-quality tar, the route winds through scenic olive groves and coastal roads that are fast but can be exposed to moderate winds of about 13 km/h.
The 21.1 km run is flat, fast, and features a highly forgiving profile with negligible elevation change of under 50 meters. The two-loop course takes you over a mix of asphalt and pedestrian cobblestones through the local Gialova fishing village and the Divari Lagoon, offering very little shade from the Mediterranean sun.
You can expect highly favorable racing weather with daytime temperatures starting at a cool 14°C (57°F) in the early morning and reaching a pleasant maximum of 23°C (73°F) in the afternoon. Average wind speeds are moderate at around 13 km/h (8 mph), and humidity levels hover around 69%.
The closest international gateway is Kalamata International Airport (KLX), which is just a convenient 45-minute drive from the Costa Navarino resort area. Alternatively, you can fly into Athens International Airport (ATH) and enjoy a scenic 3-hour drive to the race venue.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Costa Navarino, Peloponnese, Greece — then adapts every week to how you actually perform.
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