A Triathlon Training Plan For Your First Ironman

Facing the challenge of your first iron-distance race and finishing strong is an incredible personal accomplishment. Arriving at the start line feeling prepared gives you an important confidence boost for race day, and this Ironman training plan will arm first-timers with the mental and physical tools needed for a successful finish.

This Ironman training plan is not for someone starting out in triathlon; rather, athletes should build up to the demands of training for the full iron distance by training for and racing progressively longer distances. Before starting this first-time Ironman training plan, you should be fit enough to have completed a minimum of three two-plus-hour runs, three four-plus-hour rides, and several 3,000-plus-yard swims. Preferably, you should be “race fit,” meaning you have recently completed one or two half-iron distance triathlons (AKA 70.3s). If you haven’t done that, start with our Super Simple Ironman 70.3 Triathlon Training Plan or A 20-Week Training Plan for Your First 70.3 Triathlon.

To maximize the efficacy of this Ironman training plan, take the time to test and create your personal heart rate zones before starting (here’s how).

Looking for even more resources on training for your first Ironman triathlon? Check out Triathlete’s Complete Guide on How to Train for an Ironman.

About Your First Ironman Training Plan

Structure:

This is the final nine weeks of training for an athlete preparing for his or her first Ironman. The first six weeks follow a pattern alternating two weeks of build, one week of recovery. Week 7 is a peak week, followed by weeks 8 and 9, the taper weeks.

There are three workouts of each sport per week during key training weeks. There are many chances to practice your nutrition in longer sessions, and lots of practice running off the bike.

Types of workouts:

There are several types of workouts involved in this Ironman training plan. They include:

• Threshold: Keeps you cardiovascularly fit—if your threshold pace is faster, your resulting endurance “base” pace will also be faster.
• Endurance: The “meat and potatoes” of an Ironman training plan.
• Strength: Regularly swimming with paddles, running hills and cycling with low cadence work will build strength and durability of your muscles.
• Recovery: Get fresh to go hard again.
• Aerobic power: Strong aerobic sessions performed at a sustained pace, or gradually building pace, at a moderate level of intensity, which build endurance while maintaining good form.
• Brick: Running immediately after a ride to get used to the sensation and learn strategies for pushing through. More on brick workouts here.
• Run/Walk: To get into the rhythm of walking through aid stations, practicing refueling, and staying on your run legs for longer periods of time in training.

You may be wondering about the run/walk workouts, so let me explain: This Ironman training plan includes three longer run/walk sessions to get into the rhythm of walking through aid stations, practicing refueling, and staying on your run legs for longer periods of time in training. It is important to not try to run the entire distance, or go faster or longer than indicated portions, as the resulting body breakdown and recovery required will derail upcoming training sessions. Week 7 ends with a two-hour run/walk off of a 3.5-hour ride—a perfect chance to practice your pacing and nutrition strategies.

There will also be a few recovery weeks built in to this training plan. Recovery is when the body heals up and gets stronger. Avoid the temptation to go long on the weekend and save your energy for the next two-week build. The same is true for taper week, when you scale back on workouts ahead of the race. During taper, stay focused on the goals of each session, but also create time to recover like a pro.

A note on fueling

Nutrition is critical to a successful Ironman. Generally athletes will strive for 250–400 calories per hour of carbohydrates on the bike, and 200–350 calories per hour on the run. This is accompanied by 750ml–1.5L of fluid per hour, and 500–1,000mg of sodium per liter of fluid consumed. The specific recipe that works best for each athlete is highly individual. Log your nutrition in training, record how your body reacts and adjust the protocol accordingly to find your own successful combination. There are many experts who can advise you on what will work for your body type and digestion. In training, fuel with what you plan to use on race day; if you wish to make use of the aid stations, research what will be served at your race and order the same formulations to practice with in training.

Ironman training plan key

Ironman Training Plan for First-Timers

Week 1

Week 2

Week 3 – Recovery Week

Week 4

Week 5

Week 6: Recovery Week

Week 7 – Peak Week

Week 8

*Performance Pointer* After your peak week of training, take your bike in and get it checked before traveling to a race. Use the taper weeks to organize your equipment for the race.

Week 9

*Performance Pointer* Taper weeks should be looked at as part of training, and necessary for success. Don’t try to panic-train or prove fitness in any session. Use the rest to bank up energy and prepare for the best.