Free 6-month Ironman training plan that’s simple to use

Training for an Ironman is not something that should ever be taken lightly, but it is, ultimately, achievable. Here’s all the advice you need to complete an Ironman in six months, plus a free training plan to follow to help you achieve the ultimate racing goal in triathlon. Enjoy the journey!

What distance is an Ironman triathlon?

An Ironman race is a 3.8km swim, 180km bike and 42.2km run. It’s also known as a full Iron or a long-distance triathlon. Other triathlon distances include sprint, Olympics and half-Ironman.

Who is an Ironman triathlon suitable for and what level of fitness/ability will you need?

This race distance can take the fastest athletes around 7.5 hours, but most races have a cut-off of 17 hours. The biggest limiting factor is how much time you can dedicate to training.

You must be cautious stepping up to this distance if you have previously struggled with injuries. Three years is roughly how long it takes to train for an Ironman if you’re starting from scratch.

What kit will you need and how much will it cost?

You will need a wetsuit, as all iron events are open water, goggles, a road bike, helmet and trainers. Unlike other distances, you may not choose to use a tri-suit, favouring comfort over speed.

Many people ride in cycling kit and change into running gear in the second transition. You can do an Ironman in trainers and flat pedals but using the best clipless pedals for triathlon will be more efficient.

Fueling an Ironman with the right nutrition is critical. Many races will have aid stations with course nutrition, but you can plan to use your own fuel and work out how to carry it or rely on the aid stations.

Top Ironman triathlon tip

One of my Ironman training tips is that you don’t need to do a marathon before your long-course race, as it will usually take a lot of time out of your training.

A 70.3/middle-distance event a few weeks before your race is better preparation: you can race both a 70.3 and Ironman triathlon in six weeks if you prioritise recovery in between.

But how much bike training should you need for an Ironman? In terms of time, completing a ride amounting to 75% of your expected finish time for the bike leg is a good idea.

Free 6-month Ironman training plan

This six-month Ironman training plan is designed to begin after a solid winter of base-training efforts, time trials and bricks. Monday is a rest day but obviously adapt these to your own training schedule.

If you miss a session, don’t panic. My approach is that you can’t get that time back, so don’t go searching for opportunities to claw it back.

If someone is ill or injured and they miss a few days or a week of training then I ask my athletes to simply pick up back in the plan where they should be.

I’ve seen a lot of cases where athletes attempt to include additional sessions into their plan when they’ve recovered to make up for lost time and the risk of actually getting ill again or injured is far greater.

The athlete needs to appreciate that missed sessions are exactly that and move on. This is a difficult thing to come to terms with when their motivation is so great.

If you’re unsure which Ironman to enter, we’ve got more advice on how to choose and plan your Ironman.

Meanwhile, follow these tips to conquer any long-course triathlon and find out what you should when your Ironman is over.