Ironman

The following is an example of an Ironman Training program (phase 1). Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to notations and terms used

k = kilometres tpb = "target personal best" time for Triathlon

Phase 1

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 1.5k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 50k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 10k 		tpb+15%
Saturday General Endurance Swim - 1.5k tpb+15%
Sunday General Endurance Bike - 50k
Run - 10k		 tpb+15%
tpb+15%

Week 2

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 2k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 60k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 15k 		tpb+15%
Saturday General Endurance Swim - 2k tpb+15%
Sunday General Endurance Bike - 60k
Run - 15k		 tpb+15%
tpb+15%

Week 3

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 3k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 70k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 20k 		tpb+15%
Saturday General Endurance Swim - 3k tpb+15%
Sunday General Endurance Bike - 70k
Run - 20k		 tpb+15%
tpb+15%

Week 4

Day Develop Session Effort
Monday Evaluation Bike - 60 min maximum distance 100%
Tuesday Strength General Weight Training  
Wednesday Evaluation Run - Cooper Test 100%
Thursday Strength General Weight Training  
Friday Evaluation Swim - 20 min maximum distance 100%
Saturday Rest    
Sunday Rest    

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: