Start training for an Ironman in 2026 with these free Ironman training plans from 3 to 12 months

Ironman triathlons require focused preparation to have a successful race. Our huge database of free training plans have been carefully put together by expert 220 Triathlon coaches to ensure that you race faster and completely enjoy your race.

Take a look at these Ironman plans below (we’ve included a brief description of each) and click the links to download a plan straight to your device.

Whichever plan you choose, read our training and preparation tips for your first Ironman before starting. If you’re wondering when to start your Ironman training, here’s our selection of different plan durations. Those new to the distance should consider a ‘base’ training phase, before getting into a full Ironman plan.

Free 3-month Ironman base training plan

It’s recommended to complete an base training plan in advance of more demanding Ironman workouts.

The goal of the plan is to improve aerobic fitness to make you more efficient and resistant to fatigue and injury, so don’t worry if you’re not getting faster.

This 12-week base plan starts with five sessions a week before increasing to six later in the plan. The duration and intensity of your training progressively builds up too.

Free 6-month Ironman base training plan

Coaches often say you can never have enough base fitness for any endurance sport, let alone a long-course triathlon.

So if you have time, extending your base training for Ironman to six months could pay dividends. We’d recommend this six month option over the three month one for those who have the luxury of time and want to build the intensity slowly to avoid injury or burnout.

Due to its length, this plan starts gently before gradually upping the volume. Intensity stays low to moderate for the entire six months.

Free 6-month Ironman training plan

This 24-week plan by expert triathlon coach Dermot Hayes is designed to follow the either of the two base training plans above.

With brick sessions, race-pace efforts, open-water swims and a taper, it will take you through the build phase up to your big Ironman race day in optimum condition.

Free 12-month Ironman training plan

If you’re well organised, why not dedicate a whole year to Ironman preparation?

The first half of this plan focuses on boosting your base fitness by incrementally raising your training volume at low and medium intensity.

The second half picks up the pace: you’ll regularly swim, bike and run at your targeted race speed. It leaves time to enhance further enhance your aerobic fitness and recover from increasingly tough workouts. This plan can be followed after the 3-month base training plan above or without as it has it’s own base build within.

Free 12-week Ironman peak phase training plan

Three months out from the big day, it’s time to get serious. This 12-week plan is intended to sharpen your condition by more closely mimicking the demands of the race.

Therefore, expect long runs up to 32km/20mi, 160km/99mi rides and 3.5km/2.2mi swims along with race-specific brick sessions as volume tops out. Finally, a two-week taper should see you arrive fit and fresh at the start line.

Essential Ironman triathlon gear

It’s key that you invest in the right gear for Ironman to keep you safe and performing at your best. Long-distance triathlon involves racing for hours on end, so it’s important you’ve tried and tested your kit beforehand. Here are some of our recommendations:

First up, a Ironman-ready tri-suit with enough chamois padding for long hours on the saddle. Look also for a suit with large pocket capacity for storing race nutrition and aero features to reduce drag.

The swim leg will require a good-quality triathlon wetsuit to keep you lifted and streamlined in the water. Look for a suit that’s easy to undo during transition and thick enough for the predicated water temperatures of your race. You’ll want to suss out a decent anti-chafe cream too, trust us.

Of course, swimming goggles are the other essential for the first leg of an Ironman. You’ll need them wide enough for range of vision in the water and anti-fog so you don’t have to keep stopping to de-mist.

Onto the bike, your training should include practice on your chosen triathlon bike set-up, whether that’s a race-ready whippet or a road bike with some zippy aerobars added.

In the interest of aerodynamics, consider an aero bike helmet to complete the ensemble. We also like to add a slim top-tube bag to the bike for storing nutrition over longer distances.

The main essential for the run leg is a good pair of triathlon race-day running shoes. They should be quick and easy to slip on, lightweight, and breathable. Kit them out with some elastic laces to simplify your transition and consider donning some running sunglasses to help you focus on the run in comfort.

Now you’ve chosen a plan, are you searching for an Ironman to enter? Choose from the best Ironman-distance triathlons for beginners in Europe.