Built your Ironman fitness from the ground up with this free 3-month Ironman base training plan
Got designs on conquering Ironman? Then don't neglect your base says Dermott Hayes. Here's a 3-month Ironman base training plan to prepare you for that start line
Is this the year you will tackle the beast of Ironman? Then make sure you give yourself plenty of time to build up – when it comes to your Ironman base training plan, longer is better. Plus, we’ve got all the training plans you might need to help.
And starting with a structured and progressive base-phase plan is the way to prepare for success. It’s arguably the most important part of your Ironman journey – the need for laying down strong physiological building blocks is essential.
The base phase may seem boring to some, but with enough base preparation, you’re less likely to crumble. A long base phase helps to prevent injury and reduce the chances of fatigue. Critically, this is the time when you can train your body to burn the most amount of fat for energy and become metabolically efficient.
To take on the challenge of an Ironman, ideally you will have already completed the Olympic or half-Ironman distance and have an understanding of the discipline needed for long-distance triathlon.
As a minimum, we suggest that you’re physically capable of completing a 2km swim, an 80-90km bike and a 15km run on their own.
If you’d like a longer build-up phase for your plan, check out our free 6 month Ironman base training plan.
What to expect from this Ironman base training plan
As the main objective of the base phase of this plan is to build endurance at lower-to-moderate intensity, the bulk of the weekly sessions are completed at a Rate of Perceived Exertion (RPE) of between 5-7 out of 10. This level of intensity allows you to concentrate on form and efficiency.
To help with setting training targets, we get you to complete tests in weeks one and two, before repeating them in weeks 11 and 12. The plan begins at five days per week which, once established, increases to six days.
The training sessions are progressive, both in their duration and their intensity, at a rate that allows you to feel that the steps are achievable. You can expect the volume of training to increase by no more than 10% every two or three weeks.
Without becoming obsessed by numbers, keep an eye on key stats, such as heart rate, power, and pace. In particular, look at the data from your tests in each discipline.
Don’t worry too much about becoming faster during the base phase. Instead, focus on becoming more efficient; a lower average heart rate over a set distance or time is a great sign of physiological improvement.
Coach Dermott’s top 4 tips
Below are the key things to focus on. For more long-course triathlon advice, read our 30 training and preparation tips for your first Ironman.
Be patient
A solid base is not created in just a few weeks. It takes time to see results. The base phase is all about laying long-term foundation for the rest of your triathlon career.
That might sound dramatic, but building a base is so key for avoiding injury and becoming a robust athlete.
Be patient and enjoy the journey, try to find training you enjoy and make the most of exploring nature’s front yard on foot and two wheels.
Focus on efficiency
Efficiency and form are as important as fitness. Now is the an essential time to refind your technique in all three disciplines. Even small corrections to your form will reap huge benefits later down the line. We’re setting the building blocks for success right now.
In the swim, focus on finding that ‘sweet-spot’ body position that allows you to take efficient strokes and breathe easily.
On the bike, dial down on pedalling smoothness and practice your aero position that you’re able to maintain.
Manage your time
Organise your training into your lifestyle and remember that consistency beats perfection every time. Life can sometimes get in the way of training, and that’s okay.
It’s about adapting your plan to fit around your life so that training remains sustainable and enjoyable. Beating yourself up over a missed session will only damage morale and consistency in the long-run.
Track your progress
Make notes on your performance, feelings and weight. Keeping a training diary is the easiest way to see progress. Record your mileage, pace, and how you’re feeling for each session. Take note of energy levels and consider logging your sleep and nutrition in order to observe trends.
Weekly or monthly threshold sessions can help you objectively assess progress and lead to insights on training. Seeing your performance improve over time is also super motivating.
Who is Coach Dermott Hayes?
Dermott Hayes serves as the Director and Head Coach of RG Active, where he leads the organisation’s coaching vision and athlete development. With extensive experience across endurance sports, he focuses on triathlon coaching as well as structured group and online coaching programmes.
Dermott also delivers VO₂ max testing to support performance analysis and planning, and organises high-quality training camps both in the UK and internationally, providing athletes with comprehensive and performance-driven coaching experiences.
Sign up for the free three-month Ironman base training plan below!
After completing the base training, we have more free Ironman training plans for you.
Dermott Hayes
