Free 12-month Ironman training plan

By giving yourself a year to train for your first long-distance triathlon, you can increase your training load and intensity gradually without putting your body under too much stress.

It also means you’re far less likely to get injured so you can really reap the rewards come Ironman race-day.

How to train for an Ironman

Set a realistic goal

After deciding which race you wish to focus on, start to build the framework around that race. Give yourself enough time to prepare properly and calmly. Use the other races along the way to judge or improve form.

Let the training and racing decide what your realistic goals should be. Don’t get too obsessed with specific numbers, paces and time splits; it’s more likely than not things will change along the way. Let the body decide what you’re realistically capable of doing, not what you think the body should achieve.

Give yourself enough time

You wouldn’t believe the number of athletes that go to their coach a few weeks before their ‘A’ race and ask for help. A common response is ‘Well, there’s not too much we can do with the race this close’.

The most important thing you can do before any training has commenced is draft your season out with care, precision and wriggle room, ultimately making the big event the climax to all your hard work.

Have patience

‘Rome wasn’t built in a day’ is an adage attesting to the need for time to create great things. This really does sum up long-distance training and racing in a nutshell.

Let the body slowly adapt to the training and be prepared for the ups and downs it throws at you, both physically and mentally. Remember, if it was easy, everybody would be doing it!

Ironman base training

The first phase of your Ironman training should be about building a solid base. A good solid base for Ironman is crucial to laying down the foundations for the season ahead. It’ll also ensure your body is in the best shape possible for when it comes to starting the intensive training phase.

Download your 6-month Ironman base training plan here:

Ironman race training

Once you’ve come through the base stage it’s time to intensify your training. With bricks, race-pace efforts, open-water swims and the tapering period, this next 6-month Ironman training plan will take you up to your big Ironman race day in optimum condition.

Download your next 6-month Ironman training plan here:

Below is a perceived exertion chart that is referred to in the plan: