Free 12 month Ironman training plan

Given yourself a year to train for an Ironman and worried about training? You can't go to far wrong if you follow Dermott Hayes 12 month Ironman training plan...

Free, downloadable, 12-month Ironman training programme

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 race-day.

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How to train for your first Ironman

  

Ironman base training

The first phase of your 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. 

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

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