Ironman Training Plan

3800m Swim / 180km Cycle / 42km Run

ironguides 20-week Ironman Training Plan provides you efficient, result-producing training for athletes from first-time Ironman participants to seasoned Age Group winners! The ironguides 20-week Ironman Triathlon Training Manual provides all the information you need to successfully prepare for your next (or first!) Ironman Triathlon.

[See Sample Plan] [FAQ and Training Guidelines]

Assumptions

The ironguides 20-week Ironman Triathlon Training Plan assumes that the participant can accomplish the following:

Beginner
SWIM: Complete 500m of swimming without stopping.
CYCLING: Complete 90 minutes of cycling without stopping.
RUN: Complete 30 minutes of jogging without stopping.

Experienced / Intermediate
SWIM: Complete 1000m of swimming without stopping.
CYCLING: Complete 120 minutes of cycling without stopping.
RUN: Complete 40 minutes of jogging without stopping.

What’s Included:

Program Length: 20 weeks
Hours per week (Beginner) : 6 – 14
Hours per week (Intermediate) : 8 – 18
Swimming : Yes
Cycling : Yes
Running : Yes
Nutrition : Yes
Recovery : Yes
Periodization : Yes

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After you have made your purchase, you will be able to download your plan from an online link.

Testimonials:

I took on the Intermediate Ironman training program 3 months from my second Ironman race (Western Australia) and boy, am I pleased with the results! I set a new PB and shaved off more than 1.5 hours from my debut Ironman (Langkawi) race last year. My overall time was 11:16:51… fishyteo, ironguides Forum [more]

…another ironguides success story! In 2006 I set an ironman PB of 8.41 for the next 2 years I trained myself to slow and injured and couldn’t work out why? I used the method IM Training Plan for about 12weeks and had the best race of my life with an 8.28 . I’m excited about the future with the improvements I have made in just 12 weeks and now working to a tailored program. Thanks Marc and Ironguides. - Chris Dmitrieff, 8th overall, Ironman Western Australia 2008 [forum thread]

Following this Training Plan was fantastic and it certainly translated into a great performance at Ironman New Zealand. I was the first Age Grouper home in 9:57 and ninth overall in a pretty strong women’s field. Not bad for just following your PDF 20-week Plan!- Jenny Gowans, 9th overall, Ironman New Zealand 2009