Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00
Monday
Swim: Strength and endurance, 45 mins. mS: 3×12’ (3’): #1 is freestyle, starting easy and building effort. #2–3 are with pull buoy at astrong, steady effort. option to use swim paddles. Note the distance covered for each interval. monday swims could also be done in the open water in your wetsuit.
Tuesday
Bike: Threshold (LT), 1 hour. Bike trainer or flat road. WU: 15’ with 4-5 x 30” P-ups. MS: 45’ building as 15’ Zn 3, 25’ Zn 4, 5’ Zn 5.
Run:Off the bike, 30 mins. MS: 20’ in Zn 3. CD: 10’ easy, Zn 1.
Wednesday
Day off: Stretch
Thursday
Swim: Threshold (LT), 45 mins. Wu: 300 alt 50 freestyle, 25 drill. MS: 10-15 x 100 (15”) swim your best average pace for the set. CD: 100 freestyle, 100 non-freestyle.
Run: Hills, 1 hour. Treadmill or road. WU: 10’ easy. 4 strides. MS: 7-10 x 2’ Zn 3 at 5% grade (2.5-3.5’ jog downhill or jog easy on the treadmill). Repeat the same hill for each interval if training outdoors. CD: to 60’ in Zn 1.
Performance Pointer: The treadmill is a good tool for hill running as it spares your legs the pounding of running back down the hill between intervals.
Friday
Day off: Stretch
Saturday
Bike: Endurance, 5 hours, 15 mins. After a long warm-up, include in your ride 60’-45’-30’-15’ in Zn 3 (all w/15’ Zn 1-2). If possible, choose a terrain that simulates your Ironman. Note: This workout can also be done on Sunday.
Performance Pointer: Zn 3 in cycle training is a slightly higher average heart rate than you will race your Ironman at. The work in Zn 3 helps to build your power output over longer durations.
Run: Off the bike, 45 mins. Zn 2, Ironman race pace.
Sunday
Day off: Stretch
Week 2
Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Ironman training plan week total:10:00:00
Monday
Swim: Strength and endurance, 45 mins. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. #2–3 are with pull buoy at a strong, steady effort. Option to use swim paddles. Note the distance covered for each interval.
Tuesday
Bike: threshold (LT), 1 hour. Bike trainer or flat road. WU: 15’ with 4-5 x 30” p-ups. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, run off the bike.
Performance Pointer: If you are having a hard time elevating your HR, try increasing your cadence by 5rpm.
Run: Off the bike, 30 mins. MS: 20’ in Zn 3. CD: 10’ easy, Zn 1.
Wednesday
Day off: Stretch
Thursday
Bike: Hills, 1 hour, 10 mins. WU: 20’ incl. 6×30” (30”) p-ups. MS: hill intervals: 5-7 x 3’ (3’ recovery down the hill), Zn 4-5. On a moderate graded hill at 5-8%, repeat the same stretch of hill for each interval. CD: to 70’ in Zn 1, then run off the bike.
Performance Pointer: Don’t be afraid to make these hills burn a little. By developing lactic acid and training above LT, you will build your anaerobic capacity. This is helpful in Ironman for cresting hills and passing people. It will hurt less on race day if it hurts today!
Friday
Day off: Stretch
Saturday
Run: Endurance, 2 hours. if possible, choose a terrain that simulates your race. 15’ Zn 1, 60’ Zn 2, 30’ Zn 3, 15’ Zn 2–1.
Performance Pointer: Building hr long runs can feel like an Ironman marathon—you may not find your pace increases much but your legs gradually get more fatigued. Practice maintaining good run economy as your legs tire.
Bike: 3.5 hours. Ride immediately following the run. Zn 1-2, flat to rolling terrain.
Performance Pointer: Biking immediately following your run creates an addtional base ride as well as a 5.5-hour endurance session, great for Ironman.
Sunday
Day off: Stretch
Week 3
Swim: 1:30:00 Bike: 6:00:00 Run: 2:30:00 Ironman training plan week total:10:00:00
Monday
Swim: Strength and endurance, 45 mins. MS: 4×10’ (1.5’): #1 is freestyle, starting easy and building effort. #2–4 are with pull buoy at a strong, steady effort. option to use swim paddles. Note the distance covered for each interval.
Tuesday
Bike: Recovery, 1.5 hours. Flat, Zn 1. easy effort, 85–95RPM.
Wednesday
Day off: Stretch
Thursday
Run: Aerobic base maintenance, 1 hour. 15’ Zn 1, 45’ Zn 2.
Swim: Threshold, 45 mins. Wu: 300 alt 50 freestyle, 25 drill. MS: 8-12 x 150 (25”) swim your best average pace for the set. CD: 100 freestyle, 100 non-freestyle.
Friday
Day off: Stretch
Saturday
Bike: 4.5 hours. ride as 75’ Zn 1, 90’ Zn 2, 90’ Zn 3, 15’ Zn 1. If possible, choose a terrain that simulates your race course.
Run: Off the bike, 1.5 hours. Zn 2, ironman race pace.
Performance Pointer: This is a perfect day to practice your Ironman nutrition regimen. Try to rise early as on race day, and test your pre-race breakfast. Note: Bike-to-run workout SHOULD be performed on Saturday, if possible, to allow for more recovery prior to next week’s training.
Sunday
Day off: Stretch
Week 4
Swim: 1:25:00 Bike: 7:00:00 Run: 1:35:00 Ironman training plan week total:10:00:00
Monday
Swim: Strength and endurance, 45 mins. WU: 3’ of easy freestyle. mS: 2×20’ (2’): #1 is freestyle, starting easy and building effort. #2 is with pull buoy at a strong, steady effort. Option to use swim paddles. Note the distance covered for each interval.
Tuesday
Bike: Threshold, 1 hour. Bike trainer or flat road. WU: 15’ with 4-5 x 30” p-ups. mS: 45’ in Zn 4-5.
Run: Off the bike, 30 mins. mS: 20’ in Zn3 rise to Zn4. CD: 10’easy, Zn1.
Wednesday
Day Off: Stretch
Thursday
Swim: Threshold, 40 mins. WU: 300 alt 50 freestyle, 25 drill. MS: 8–12 x 100 (25”) swim your best average pace for the set. CD: 100 freestyle, 100 non-freestyle.
Run: Hills, 50 mins. Wu: 10’ easy. 4 strides. MS: 15×1’ Zn 4 at 5% grade (1’ jog downhill or easy on the treadmill). CD: to 50’ in Zn 1.
Friday
Day Off: Stretch
Saturday
Bike: 6 hours. After a long warm-up, include in your ride 4×45’ in Zn 3 (all w/15’ Zn 1-2). If possible, choose a terrain that simulates your race course.
Run: Off the bike, 15 mins. Zn 2, Ironman race pace.
Sunday
Day Off: Stretch
Week 5
Swim: 1:30:00 Bike: 5:10:00 Run: 3:20:00 Ironman training plan week total:10:00:00
Monday
Swim: Strength and endurance, 45 mins. MS: 45’: The first 5’ should be smooth and easy, then gradually build effort for the duration. The last 15’ should be a very strong effort. Use a pull buoy (no paddles) at a strong, steady effort. Note the distance covered vs. past weeks.
Tuesday
Bike: Threshold, 1 hour. Bike trainer or flat road. WU: 15’ with 4-5 x 30” p-ups. MS: 6×5’ (2.5’) all at Zn 4-5. After interval #3, run off the bike.
Run: Threshold, 30 mins. mS: 20’ in Zn 4. CD: 10’ easy, Zn 1.
Performance Pointer: Check your cadence running off the bike, and make sure you are at 90+ strides per minute (counting one leg). On race day your leg muscles will be fatigued on the marathon, and stride length will shorten. Being disciplined about maintaining a higher cadence when tired will improve performance dramatically.
Wednesday
Day Off: Stretch
Thursday
Bike: Hills, 1 hour, 10 mins. Wu: 20’ incl. 6×30” (30”) p-ups. MS: hill intervals: 8-10 x 2’ (2’ recover down the hill), Zn 4-5. on a moderate graded hill at 5-8%, repeat the same stretch of hill for each interval. CD: to 70’, then run off the bike.
Run: Off the bike, 20 mins. Zn 2.
Swim: Threshold, 45 mins. WU: 300 alt 50 freestyle, 25 drill. MS: 4-6 x 200 (35”) swim your best average pace for the set. CD: 100 freestyle, 100 non-freestyle.
Friday
Day Off: Stretch
Saturday
Run: Long run, 2.5 hours. Run on terrain that simulates your race course. 15’ Zn 1, 75’ Zn 2, 45’ Zn 3, 15’ Zn 2-1.
Bike: 3 hours. Ride immediately following the run. Zn 1-2, flat to rolling terrain.
Sunday
Day Off: Stretch
Week 6 (Start 2-Week Taper)
Swim: 45:00 Bike: 4:20:00 Run: 55:00 Ironman training plan week total:6:00:00
Monday
Swim: Recovery, 45 mins. 12-16 x 100 alternate freestyle, drill, non-freestyle and kick by 100. All easy effort.
Tuesday
Bike: Recovery ride, 1.5 hours. Flat, Zn 1. Easy effort.
Wednesday
Day Off: Stretch
Thursday
Bike: Hills, 50 mins. WU: 20’ incl. 6 x 30” (30”) p-ups. MS: Hill intervals: 4-5 x 2’ (2’ recover down the hill), Zn 3-4. On a moderate graded hill at 5-8%, repeat the same stretch of hill for each interval. CD: to 50’.
Performance Pointer: Avoid the temptation to test yourself in the taper sessions, though you will be feeling fitter and fresher. Adhere to the listed duration and heart rate indications. Save your big effort for race day.
Run: Off the bike, 15 mins. 10’ in Zn 4, 5’ in Zn 2-1. Flat terrain.
Friday
Day Off: Stretch
Saturday
Bike: Aerobic base maintenance, 2 hours. Ride as 45’ Zn 1, 75’ Zn 2. If possible, choose a terrain that simulates your race course. Run: off the bike, 40 mins. Zn 2, Ironman race pace.
Sunday
Day Off: Stretch
Week 7
Swim: 40:00 Bike: 1:50:00 Run: 30:00 Ironman training plan week total:3:00:00
Monday
Swim: Threshold maintenance, 30 mins. WU: 300 alt 50 freestyle, 25 drill. MS: 6-8 x 100 (25”) swim your best average pace for the set. CD: 100 freestyle, 100 non-freestyle.
Tuesday
Bike: Recovery, 45 mins. Flat, Zn 1. Easy effort.
Wednesday
Day Off: Stretch
Thursday
Bike: Threshold (LT) maintenance, 45 mins. WU: 20’ incl. 6×30” (30”) p-ups. MS: intervals: 3-4 x 2’ (2’), Zn 3-4. Flat. CD: to 45’.
Run: Threshold (LT) maintenance, 20 mins. 10’ Zn 1-2, 5’ Zn 3-4, 5’ Zn 2-1. Flat terrain.
Friday
Day Off: Stretch
Saturday
Swim: 10 mins. An easy swim on the race course with an efficient stroke. Focus on being relaxed.
Performance Pointer:Practice sighting on the course, noting helpful landmarks.Inspectthe start area and water exit, plus the flow of the run to the transition zone.
Bike: 20 mins. Mostly Zn 1-2, but include 2×2’ (2’) to goal race pace and no faster! This will loosen up your legs.
Run: 10 mins. Optional warm-up jog (Zn 1) and light stretch.
Sunday
Race:You’ve completed your Ironman training plan and now it’sIronman Race Day! WU: 45’ prior to race start: Jog for 5-7’, followed by a light stretch. 20’ prior to race start: Swim for 5’ with 2-4 x 25 (or 20 strokes) p-ups.
Performance Pointer: Warming up on race day loosens your muscles and calms your nerves. Enjoy the day!
Download a printable version of the Ironman training plan here
The author of this Ironman training plan is coach Lance Watson. Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years.
