Free Ironman run training plan

A free 12-week plan to help you nail the marathon leg of an Ironman


This plan includes the key running and brick workouts for the typical Olympic or half-Ironman triathlete who’s looking to advance to a full Ironman.


Don’t forget you’ll also need to fit in three bike sessions (with 10-15min runs off the bike when possible) and two-to-three swim sessions a week.

15 Ironman training sessions from the pros

Once you get to the bricks by week nine, you’ll only have the swims to slot in. You can also use this plan to train for a standalone marathon.


(Image: Ben Winston)

Find more triathlon training plans, for every ability and distance, here