Free Ironman training plans

These free Ironman training plans will help you race long-distance triathlons faster


Ironman triathlons require focused preparation and lots of training time to have a successful race. These free training plans have been carefully put together by 220 Triathlon to ensure that you race faster, and more enjoyably.


Take a look at them below (we’ve included a brief description of each) and click the links to download a print-ready copy to your computer.

You can find lots more free triathlon training plans on the 220 Triathlon website, including sprint distance, Olympic distance and more.

Free six-month Ironman training plan

With bricks, race-pace efforts, open-water swims and the tapering period, this six month easy-to-follow Ironman training plan by Dermot Hayes will take you up to your big Ironman race day in optimum condition.

Six month guide to your first Ironman

Spencer Smith is one of Britain’s most successful triathletes ever, making the jump from Olympic-distance champ to placing fifth in Kona 1998. Here’s an exclusive free six-month guide to what you should be doing each month. that he’s put together just for us:

Free Ironman run training plan

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

Three essential swim/bike/run sessions

Along with the above training plan, Spencer Smith also provided us with three indispensable workouts that’ll have you ready to race 226km come summer 2015:


Build race fitness (6-week plan)

Perfect for the arrival of spring, introduce specific race-day sessions now to build race fitness and set you up perfectly for the season ahead.

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