Free 12-week Ironman training plan

If you’ve decided that this year is the year you’re going to challenge yourself and train for an Ironman, the good news is that, with three months to go, we can get you there with this free 12-week Ironman training plan!

Our only conditions? A full-distance triathlon isn’t a race distance you can decide to do on a whim – there’s a reason Ironman has a reputation for being tough.

We’d strongly advise that you have up to two years’ experience of triathlon racing – or at least be an experienced and capable swimmer, cyclist and runner able to comfortably complete a 2km swim, 40km cycle and a 12-14km run as you start this plan. That will give you the training base you need to progress. Ideally, you’ll have raced a triathlon up to a minimum of Olympic distance.

Before downloading the plan, don’t miss our advice on how to train for your first Ironman and how to race your first Ironman. If you’re further out from your Ironman, consider using a longer version of our free Ironman training plans.

How to use the free 12-week Ironman training plan

There are no strength training sessions included in this plan, but we’d strongly advise that you add basic core strength exercises to your regime. There’s a great set here, written for us by Ironman legend and 220 coach Dave Scott, which are a good place to start.

This is a full-on Ironman training schedule for 12 weeks and ideally no sessions will be missed.

But if you do miss any then don’t attempt to start doubling up on training days, as this may cause excessive fatigue or injury. Just accept that you’ve missed a session and simply carry on with the following day’s training.

Where possible it can be a great advantage to have others to train with too, especially on the longer sessions. Just make sure that they’re helping you train, rather than forcing you out of your training programme. You must stick to what’s best for you at all times when preparing for an Ironman.

Finally, a 12-week Ironman training plan is a major time commitment. So, before you throw yourself headfirst into this plan, consider your lifestyle – will this fit around your family and work without getting you divorced or sacked?!

But it is possible to balance training with modern life. The best age-groupers ensure every minute of the day is accounted for by, for example, running or cycling to work. You can also read advice from Chrissie Wellington, who worked full time while being an elite triathlete, about how to juggle commitments as a triathlete.

Four Ironman preparation tips

Train specific

Adapt your training to simulate the race. Is it a river, lake or sea swim? Is the bike course hilly, flat and/or windy? Is the run on road or trail? Train for these conditions.

Try equipment

Use the equipment and nutrition that you plan to use on race day, especially on the longest sessions. If you’re going to use tri-bars then make sure you’re comfortable.

Plan to walk

During your longest runs, practise adding periods of walking that simulate you walking through aid stations. Use this time to refuel. It’s okay to walk during Ironman!

Recce the course

Aim to get to your race a couple of days before the event and spend time practising on the course. Having course knowledge can help you to structure an effective plan.