Ironman

The following is an example of an Ironman Training program (phase 3). 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

Phase 2

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

Week 1

Week 2

Week 3

Week 4

Race

If there is a major race then taper for 14 days when you:

• reduce the total mileage by 80%
• focus on high interval sessions (90% VO2max)
• reduce frequency of training by 20%

For a minor race taper for 7 days and use the same strategy.

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Associated Pages

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

• Triathlon
• Sprint or ½ Olympic Triathlon - Novice Training Program
• Olympic Triathlon - Novice Training Program
• Olympic Triathlon - Elite Training Program
• Ironman Triathlon
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2