Free 6-month Ironman base training plan

Completing a base training plan 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 when you start the intensive training phase.

The volume of this free six-month Ironman base training plan is fairly light at the start. But it’ll build progressively at a rate that allows you to stay injury-free and motivated to keep developing base fitness.

There’s a difference between base fitness and base strength, we so recommend looking at our free eight-week strength building training plan too.

Most of the sessions in this Ironman preparation plan are aerobic. This is perfect for promoting the kind of energy systems that are used predominantly in long-course triathlon racing.

If you don’t have time for six months of base training, you could follow our free three-month Ironman base training plan instead.

Dermott’s Ironman base training plan tips

Keep training routes simple

The terrain doesn’t need to be too technical or challenging: just get out there and get moving.

Under control

For all athletes, complete bike interval sessions in a location that allows you to control the environment. This means they’re often best conducted indoors on a turbo trainer.

All pool sessions are based around a 25m pool but adjust accordingly.

Personalise the plan

And, of course, adapt these plans to your own tri strengths and weaknesses.

Download the Six Month Ironman base training plan below

Once completed you’ll be the perfect place to begin your intensive IM training, and in particular our six-month Ironman training plan. If you’re very well organised, you can use our free 12-month Ironman training plan.

But don’t worry if time is tighter. Our free 12-week Ironman training plan will help you capitalise on the time available.

For more long-course advice, don’t miss our 30 Ironman training and preparation tips.