Free 12 month Ironman training plan

By giving yourself a year to train for your first long-distance triathlon, you can increase your training load and intensity gradually without putting your body under too much stress. It also means you’re far less likely to get injured so you can really reap the rewards come Ironman race-day.

• How to train for your first Ironman
• Your first Ironman: 30 training and preparation tips
• Ironman triathlon: how long does it take to train for one if you’re starting from scratch?

Ironman base training

The first phase of your Ironman training should be about building a solid base. A good solid base for Ironman is crucial to laying down the foundations for the season ahead. It’ll also ensure your body is in the best shape possible for when it comes to starting the intensive training phase.

• What’s the difference between base fitness and base strength?
• What is base fitness?

Download your 6 month Ironman base training plan below

Once you have come through the base stage it is time to intensify your training. With bricks, race-pace efforts, open-water swims and the tapering period, this six month ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition.

Below is a perceived exertion chart that is referred to in the plan

You can subscribe to 220 Triathlon magazine here

You can find more Ironman training advice here