Have you decided to challenge yourself to completing a full Ironman this year?! Go you! Training for a long course race like this is a big commitment, but if you stick with training consistently – you’ll get to that 140.6 finish line successfully. And to help you out, we’ve got a free 36 week Ironman training plan!
That’s right, in just a little over 8 months, you can bring yourself from a base fitness level all the way to swimming 2.4 miles, biking 112 miles, and running 26.2 miles. I know you can do it! 🙂
This training plan was produced in partnership with Multisport Mastery. If you’re looking for more individualized help (especially as an intermediate or advanced athlete), definitely reach out to them. You can find additional details about their coaches at the bottom of the post!
Here’s everything you need to know to use this Ironman training plan:
You can find a link to download the training plan towards the bottom of this post, but please remember to read all this key info before downloading it!
Who is this training plan for?
This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready. A minimum level of fitness in each discipline is necessary to successfully begin this plan.
Athletes who have already completed an Ironman – but have not done so in a while, or perhaps had their base fitness drop a bit – are also welcome to use this plan.
Intermediate or advanced long-course athletes may wish to find more intensive plans or work one-on-one with a coach for individualized guidance.
What fitness level do I need prior to starting a 36 week Ironman training plan?
You should be currently exercising at least 4 hours per week regularly. Here are the minimum requirements by discipline that we recommend for starting this plan:
- Swimming: capable of swimming 1500 yards/meters
- Cycling: able to cycle 30 minutes continuously at a steady pace
- Running: able to run 30 minutes continuously in a session
Disclaimer: I am not a physician. Always check with your doctor prior to starting any new exercise program.
What are the phases in this training schedule?
The plan is broken into three phases plus a taper, though you don’t necessarily see these labeled on the training schedule:
- Base Period – Weeks 1-13
- Build Period – Weeks 14-24
- Peak Period – Weeks 25-33
- Taper – Weeks 34-36
The base period is designed to accumulate general fitness and aerobic capacity. The build period is designed to elicit training that more completely matches with the race you’re training for – in this case, longer workouts as you’re training for an Ironman. The peak period (which is a bit longer in this plan that some other plans) is designed to get your body at race shape (without stressing it too much of course). The taper is a considerable drop in training volume that feels counterintuitive but is necessary to allow your body to arrive at the starting line feeling “fresh”.
What is the time commitment for this plan?
This plan includes nine workouts per week – three swim workouts, three bike workouts, and three run workouts. On several days, you’ll do workouts from two disciplines that day. This helps ensure you get the correct amount of activity from each discipline, and also leaves Mondays open for rest days.
- During the Base Period (weeks 1-13), weekly volume ranges from approximately 4 to 8 hours.
- During the Build Period (weeks 14-24), weekly volume ranges from 10 to 14 hours.
- During the Peak Period (weeks 25-33), weekly volume ranges from 14 to 19 hours.
- During the Taper (Weeks 34-36), weekly volume ranges from 9 and 13 hours.
What do all the workout codes mean?
For each day on the plan, you’ll see codes for each workout. Generally, the codes correspond to a specific workout that you can find in the later pages which are categorized by swim, bike, and run workouts.
For example, the Week 1 bike workout on Wednesday is labeled as 30 TEMPO-A. If you go to the list of bike workouts, you’ll see that this means the following workout:
- 10 minutes building Z1-Z2
- 5X(30 sec. Z4 @ 100+rpm/2:30 easy)
- 5 minutes cool down Z1-Z2
All you have to do is just match the codes to the appendix of workouts.
Some workouts may not be coded, and may just say something like 30 Z1, which would mean 30 minutes at Zone 1. (*see note about intensity below)
What do the zones (Z1, Z2, etc) mean?
The zones (Z1, Z2, Z3 and Z4) are on the plan to indicate an intensity level.
In relation to Rate of Perceived Exertion on a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, use the following guidelines to interpret the intensity recommendations in the training plan:
Bike/Run Workouts:
- Z1 = Very easy, can speak in full sentences; RPE 6
- Z2 = Moderate, can carry a conversation, but requires focus; RPE 7
- Z3 = Up-Tempo, can only speak in short phrases; RPE 8
- Z4/Best Effort = Can’t talk at this level; RPE 9-10
- You’ll also see IM Pace/Effort listed for some workouts, which refers to the pace or effort intended for Race Day
Swim workouts have slightly different pacing, as indicated by easy/moderate/fast:
- Easy: RPE 5-6
- Moderate = RPE 7
- Fast = RPE 8-10
Race Simulation Workouts:
Race Simulation workouts (denoted as RS in the training plan) are included at Week 13, Week 23 and Week 29.
- Week 13 is an Olympic-distance race simulation
- Week 23 is a half Ironman-distance race simulation
- Week 29 is a final dress rehearsal including a 1.5-mile swim, 70-mile bike, and 16-mile run.
Triathletes may participate in actual races for the Race Simulation workouts for Week 13 and Week 23, or do the Race Simulation on their own.
Race Simulation workouts should be approached as a dress rehearsal for race day. You should keep transition times at a minimum going directly from swim to bike to run; use the gear you intend to race your Ironman with; and follow your Ironman nutrition and hydration plan.
The purpose of these Race Simulation workouts is to work through any preventable issues prior to race day and practice in-race nutrition and hydration. The timing of the Race Simulation workouts in relation to the broader training plan is such that it allows you to continue to tweak your nutrition, hydration and gear choices in additional long training sessions prior to race day.
Swim Session Notes:
The swim session workout key is provided in the plan. You can use the workouts as written for yards or meters, depending on the size of your pool.
Swims are divided into 4 Types: Technique (TECH); Strength (ST); Endurance (E); and OWS (Open Water Swim).
Use the following rest times for swim workouts:
- Between 25’s: 10 seconds
- Between 50’s: 15 seconds
- Between 75’s: 15-20 seconds
- Between 100’s: 20 seconds
- Between 150-250’s: 30-45 seconds
- Between 300+: 45-60 seconds
Cycling Session Notes:
The cycling session workout key is provided in the plan. Rides are divided into 3 Types: Tempo (TEMPO); Recovery (Z1 only); and Endurance/Long (Z1/Z2).
Long rides should be done outside as much as is practical and on terrain that closely resembles the race course. Think of long rides and bricks as race simulations. Practice nutrition and hydration, as well as gear choices.
After the Base Period, Bricks (denoted as BR) are added to some of the Tempo and Endurance/Long rides. In each brick session, quickly transition from bike to run (ideally 3 minutes or less between completing the bike portion and starting the run portion)
Run Session Notes:
The run session workout key is provided in the plan. The focus of Ironman training is on building the aerobic engine and endurance, therefore the majority of workouts, especially run sessions for beginners, are primarily in Z1/Z2.
Runs are divided into 4 Types: Easy (Z1/Z2); Strength (ST); Brick (BR); and Endurance/Long (Z1/Z2). Strength sessions are introduced during the build and include intervals in Z3/Z4 and at IM race pace. Brick runs should be done in Z2 or at IM race pace.
Your free 36 week Ironman training plan!
Here’s your beginner ironman training plan – just click here (or on the image below) to download the plan out for your own personal use.
*Please note, this plan is not to be distributed on other websites or used for commercial purposes.*
There you have it! Everything you need to know to rock out your first full Ironman finish. Now print out that plan and get to training! 🙂
This plan was produced in partnership with Multisport Mastery. Multisport Mastery coaches specialize in individualized performance plans for multisport athletes of all abilities. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go.
Share with me: Are you training for your first Ironman? What race are you hoping to do? If you used this 36 week Ironman training plan, what did you think?
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Brilliant beginner guide.
Big fan of simple zone/RPE training – something a beginner athlete can easily latch onto.
Thanks Josh! 🙂
I stumbled upon this program, and am in week 10. It has been great so far, and have been very happy with it! Thank you for the information, and I can’t wait to finish my first full Ironman in July!
Awesome, so glad to hear it! Good luck with your first Ironman this summer 🙂
I think I’m about to do this. Need to get a heart rate monitor.
Awesome, good luck Andrew! Hope your training goes well. 🙂
you did it? 😀
buenas noches.
tiene un programa para medio IR, de 36 semanas? pues el evento es en la primera semana de diciembre 2021
Hola! Hablo un poquito espanol, entonces lo siento para mi mala escritura. No tengo un programa de 36 semanas, pero tengo un programa de 20 semenas aqui – https://www.snackinginsneakers.com/beginner-half-ironman-training-plan/
Hello!
I am a newbie! Any way you can explain some of the swimming workouts. For example: pull, drill, 25 sight, pull-breathe, kick.
I just want to make sure I am training correctly. Your help is greatly appreciated.
Hi Angie – Sure thing!
Pull = use pull buoy to focus only on arms.
Drills = rotating through any number of swimming drills that are focused on improving overall form. There are many you can find online, but here are several to get started: https://www.snackinginsneakers.com/swimming-drills-for-triathletes/
Sight = practice sighting during your swim. Pull your head up slightly just so your eyes are above water to look forward, then turn your head to breathe. This is necessary for making sure you’re going the correct direction for open water swimming, so practicing just in the pool can help.
Pull-breathe = there should be more context here in the plan where it says things like “pull – breathe only on weak side” (so swimming with the pull buoy and focusing on breathing only on your weak side) or “pull – breathe bilaterally” (pull buoy breathing on both sides).
Kick – Use kickboard to focus only on your kick while keeping your arms draped over the board.
Hope that helps! 🙂
Hello I’ll be doing my first 70.3 and planning to do this program. can I just divide the time/distances? or do I need another program for the 70.3?
Hi Paul – I’d suggest using our 20 week half ironman plan to prepare you for your race. 🙂 https://www.snackinginsneakers.com/beginner-half-ironman-training-plan/
I am looking at doing an Ironman next summer. I like this plan but would like to include strength workouts as well. How do you suggest adding those in?
*disclosure – not individualized training advice; for informational purposes only
The answer to this isn’t super clear cut, as it depends on your past training history in both endurance and sport, as well as injury history. Generally athletes will work on building up strength during the off season, and then while training for an Ironman, do 2 sessions a week to maintain strength (or 3-4 shorter 10-15 min sessions). As far as where to fit that in during a schedule depends on your strengths and weaknesses in other disciplines. If it were me and I was aiming for 2 longer sessions a week, I’d probably add in a session on Tuesdays (AM/PM with opposite being the bike workout) and Fridays (AM run followed by strength).
I recommend athletes keep Monday a full rest day regardless of trying to add in additional workouts.
Your best bet is probably finding a coach that can help assess your current fitness level in all disciplines (including strength) and making a plan specific to your needs based on that 🙂
My husband and I completed the training plan and finished the Ironman Maryland race yesterday! Thank you for creating a well rounded plan that was easy to follow and for helping us cross the finish line—best day ever!
Way to go!! I’m so excited that you both were able to finish your Ironman. What an amazing accomplishment!
Hi – looking at several plans online and notice that most run and bike workouts are based on time rather than distance while swim workouts are based on distance. Any particular reason for this?
It’s always a debate in the coaching world whether to train by time vs. distance. 🙂
Generally, bike and run workouts are based on time because consistency and regular workouts are the most important aspect for fitness adaptations, not necessarily distance (your body knows time and effort, it doesn’t necessarily know distance). It also typically allows for less stress on the athlete compared to distance (i.e athlete isn’t feeling 100% – it’s often easier to get them to slow down and do a comfortable one hour run rather than a 6 mile run, because the later will often frustrate them if they’re not at the pace they’re hoping for).
Swimming is often based on distance because the workout is in a controlled environment where specific factors – drills, speed, etc – are targeted on almost every swim. There’s exceptions to this though; I’ll often have athletes go out and do something like a 45 minute open water swim with no specific distance, but more just to practice in open water and enjoy the time.
For athletes at extreme ends of training (i.e. a very slow athlete) – it may make sense to work with a coach to incorporate some distance-based runs and rides to ensure they’re comfortable with an amount of distance that will make them successful in the race.
There’s no such thing as a perfect plan; just the plan that works best for your body.
If I wanted my rest day to be Thursday, but still need the long days to be the weekends, should I switch around any of the other days? 🙂 Thanks!!
Hi Courtney! There are a few ways one might approach this, and it’s hard to make general recs without knowing more about you and your training/injury history. 🙂 If it were me, though, I’d probably put the Thurs workouts in on Monday, and then flip flop the Tues/Weds workouts (so Mon is swim/bike, Tues bike, Weds, swim/run, Thurs rest, and rest of the week as written).
Hi,
If I wanted to have Sunday as my rest day, should I just move the schedule up one day? Swimming is my strongest element and I am an experienced OW and pool swimmer (completed solo English Channel and Round Island Jersey swims). I am however, not a triathlete but have run a marathon before but would appreciate all the help with how to plan for an ironman! Thinking I’ll continue doing what I do weekly swimming wise through the winter: Mon (1hr pool swim 2.5 – 3K) – could remove this session if too much, Tues (wetsuit OWS 1.5K maybe drop to 1K when water temp gets too cold), Thurs (1hr pool swim mixed trg i.e. tech, drills, sets etc 2.5k), Fri (1hr 3k+ hard mixed trg) & an OW dip no wetsuit to keep cold water acclimatisation. Just wondering how to move the program a day. Thanks for the help and also a brilliant comprehensive 36 week plan!
Hi Aly! Apologies on the delay – I was traveling last week. Yep, if you want to do Sunday as your rest day, just move the schedule up a day to suit your needs. I think you could keep your swim schedule as you mentioned and mesh it with the run/bike portion of this plan. 🙂
Thank you for this plan! I started following it this January and yesterday finished my first (and only :)) long distance here in Austria in sub 13 hours (unbelievably fast time for me).
I did the bike and run sessions pretty much exactly as listed in the plan (Except for a couple of weeks where I had a hurting knee and stopped running). Since I’m a passable swimmer and always like swimming anyway, I only started swimming in May, when our roofpool opened up and also then only one or two long swims every week.
Other than that I also skipped the last race simulation, since it coincided with a long bike ride across the mountains.
The plan really helped me to properly mix the short hard and long slow sessions and to set up and keep my training schedule.
Thanks again!
I’m so glad to hear you finished your first long distance tri – way to go! Sounds like you made great adjustments according to your personal strengths and schedule, and achieved a very successful result. Congrats!
Hello,
Seems like a very interesting training plan.
During some workouts, for example cycling 45 tempo A the main set is mentioned 5X(4 min. building Z3-Z4 @ 90+ rpm./1 min. easy).
What does the building Z3-Z4 mean? slowly increasing the intensity for 4 minutes until coming to Z4 at 90+ rpm?
Thanks for your answer.
Hi Kevin! That would denote the 4 minute interval starts at Z3 at 90+rpm building to Z4 at the same RPM by the end of the interval. Hope that helps! 🙂
Thank you so much for this plan, I used it to train for the Kalmar Ironman……yesterday I became an Ironman for the first time!!!! 12hrs 10mins 48secs. The plan was easy to follow and adapt.
Yay!!!! Amazing job Aly! Super excited to hear that you are an Ironman!
This looks great! Do you have it in editable document form? I’d like to follow this plan pretty closely but modify the schedule a bit since I’m planning to do some other races leading up to the full Ironman.
Hi Liam! If you reach out to me via email ([email protected]) I’m happy to share an editable version with you.