®
24-WEEK TRAINING PROGRAM

IRONMAN™ can be an exciting event and a daunting challenge for beginners. Facing this challenge
and succeeding is what makes it such an incredible personal accomplishment. Getting to the start
line well prepared and with a solid game plan gives you a lot more confidence for the day.
This training plan is intended for newer IRONMAN™ athletes. Good luck in your training. If you
have any questions, please contact committo140.6@ironman.com.
ANYTHING IS POSSIBLE®

THIS 24-WEEK
TRAINING PLAN
COMBINES
SUSTAINABLE
SPEED,
ENDURANCE
AND
RECOVERY
TO PREPARE YOU FOR
YOUR IRONMAN
IT’S NOT JUST ABOUT THE DISTANCE
This training plan is built to help you maximize your efforts
on race day through Sustainable Speed, Muscular
Endurance and Recovery.
HOW TO GET THE MOST FROM THIS PLAN
Schedules change and this plan can adapt to your changing
schedule. However, there are key sessions that should not
be missed:
• Key high intensity sessions and key endurance sessions
are part of the plan to elicit the necessary results you
want. These sessions should not be missed and are
noted in the plan with an asterisk or an E
• Recovery days are also a very important part of the plan.
If you are scheduled for a recovery day - recover!
• Supporting sessions are also very important as they
allow you to focus on technique and tactics. Starting
the week with a supporting session will help prepare
you for the higher intensity work that follows
• Doing more won’t earn you extra ice cream. Stick to the
plan as prescribed. Doing more than what the schedule
calls for, or at a higher intensity than it calls for, can
affect your ability to perform scheduled high intensity
sessions as prescribed. Stick to the plan.
TRAINING STARTS WHEN YOU ARE READY
We recommend first time athletes to the IRONMAN distance
start the training plan at 24 weeks with a minimum of 10
hours of volume to start. If you are not currently training at
10 hours per week allow additional time to build to this vol-
ume. If you are a more advanced athlete looking for structure
you can jump into this plan up to 16 weeks out.

IF YOU...
EVERYONE’S TRAINING JOURNEY IS
DIFFERENT. BUT THERE ARE SOME
RECURRING CHALLENGES AND
QUESTIONS THAT MANY ATHLETES
ENCOUNTER ALONG THE WAY.
HERE IS HOW TO UNDERSTAND
AND OVERCOME THESE COMMON
HURDLES ON YOUR JOURNEY TO
BECOME AN IRONMAN
IF YOUR SCHEDULE DOES NOT MATCH
THE TRAINING SCHEDULE
Then adjust the training schedule to your needs. For best
results, each week should include the three types of work-
outs–Key Intensity Sessions, Endurance and Recovery.
Prioritize Speed and Endurance workouts and make sure you
recover intelligently.
IF YOU’RE TIRED
Figure out why. Feeling fatigued is normal as your training
progresses, but make sure you’re supporting yourself in all
other aspects of your life: get enough sleep, eat right, hy-
drate properly, respect recovery days and wear the proper
shoes. Sometimes the best training is to focus on recovery
and rest.
IF YOU’RE HURT
Stop. There is a difference between hurting and being hurt.
It’s essential to listen to and learn from your body through-
out your training. Sometimes missing miles in the present
lets you run better miles in the future.
IF YOU LACK MOTIVATION
Look for inspiration. Even where you don’t expect to find it–
like on a run that you don’t want to do. Go out for ten min-
utes and if you don’t feel like running anymore then come
back. Just make sure you come back running.
IF YOU HAVE A TERRIBLE SESSION
Move on to the next one. Some runs are just terrible–
some-times there’s a reason, sometimes there isn't. Take
a moment to see if there’s a reason and learn something
about yourself if there is. Being comfortable with a bad run
is just as im-portant as the joy of a great run.
IF YOU ARE GOING TO RACE
Give yourself time to recover–beforehand and afterwards.
You may want to back off in terms of distance or pace a few
days prior to the race. Be sure to give yourself a few days of
recovery after it’s over too (regardless of whether or not you
consider it a successful race).

1
OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:00 [2]E SW
BI
RU
SC
TOTAL
2.5
3.5
2.5
1.5
10
BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2]
SC :45
[S&E]
SW :30 [2]
Each week starts on Monday and ends on Sunday. You will have 1 key high intensity session in each discipline, key endurance sessions, at
least 2 strength and conditioning sessions and supporting sessions.
TO READ THE WORKOUS FOR THIS WEEK:
Monday is an off day
Tuesday run 40 minutes in zone 3 (key high intensity session) | bike 1 hour in zone 1-2 (supporting session)
Wednesday swim 1 hour in zone 3 (key high intensity session) | strength & conditioning session focusing on
stabbility and endurance
Thursday bike 1 hour zone 3 (key high intensity session) | run 20 minutes in zone 2 (supporting session)
Friday swim 1 hour zone 2 (key endurance session) | run 30 minutes in zone 2 (supporting session)
Saturday bike 1 hour 30 minutes in zone 2 (key endurance session) | strength & conditioning session focusing
on stabbility and endurance
Sunday run 1 hour in zone 2 (key endurance session) | swim 30 minutes zone 2 (supporting session)
GLOSSARY
SW = Swim
BI = Bike
RU = Run
[3] = Zone 3
* = Key High Endurance Session
E = Key Endurance Session S&E = Stability and Endurance
SC = Strength and Conditioning
MS = Maximum Strength PWR = Power
Maint. = Maintenance
140.6 DISTANCE TRAINING PLAN

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY HOURS
24 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN / SWIM 10
23 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN / SWIM 10.25
22 OFF RUN SWIM / SC BIKE / RUN SWIM BIKE / SC RUN / SWIM 8.25
21 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN 11
20 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN 11.25
19 OFF RUN SWIM / SC BIKE / RUN SWIM BIKE / SC RUN / SWIM 9.75
18 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 11.5
17 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12
16 OFF RUN SEIM / SC BIKE / RUN SWIM / SC BIKE RUN / SWIM 9.75
15 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12
14 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12.25
13 OFF RUN SWIM / SC BIKE / RUN SWIM / SC BIKE RUN / SWIM 10.75
12 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE RUN / SWIM 13.25
11 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE RUN / SWIM 13.25
10 OFF RUN SWIM / SC BIKE / RUN SWIM SW / BI / RU RUN 12.25
9 SC RUN SWIM / BIKE BIKE / RUN SWIM BIKE / RUN RUN / SWIM 14.75
8 SC RUN SWIM / BIKE BIKE / RUN SWIM BIKE / RUN RUN / SWIM 15
7 OFF RUN / SC SWIM BIKE / RUN SWIM BIKE / RUN RUN 12.25
6 SWIM / SC RUN / BIKE SWIM BIKE / RUN SWIM BIKE / RUN RUN 14.75
5 SWIM BIKE SWIM / RUN BIKE / RUN SWIM / SC BIKE RUN 14.75
4 SWIM RUN BIKE BIKE / RUN SWIM / SC SWIM / BIKE RUN 13
3 SWIM BIKE / RUN SWIM / BIKE RUN OFF SW / BI / RU RUN 13.5
2 SWIM BIKE / RUN SWIM / BIKE RUN SWIM BIKE / RUN RUN 10.5
1 SWIM BIKE / RUN SWIM / BIKE RUN SWIM / BIKE RUN RACE 6
Prerequisites
You are healthy and injury free. Initial fitness requirements are low as this program spans enough duration to build you up for your big
event. You are comfortable swimming, cycling and running and have the fitness and skills to complete 30 minutes of easy running, 60
minutes of easy riding and can swim 800. It is recommended that you have previously completed a triathlon.
About The Plan
Do the sessions in the order listed, and pay close attention to the details within the individual sets.
Exceeding the heart rate or perceived effort zone indications may push you over the edge.

MON TUES WED THURS FRI SAT SUN
1
OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:00 [2]E
SW
BI
RU
SC
TOTAL
2.5
3.5
2.5
1.5
10BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2] SC :45 [S&E] SW :30 [2]
2
OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:15 [2]E
SW
BI
RU
SC
TOTAL
2.5
3.5
2.75
1.5
10.25BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2] SC :45 [S&E] SW :30 [2]
3
OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:15 [2] E RU 1:00 [2]E
SW
BI
RU
SC
TOTAL
2.5
2.25
2
1.5
8.25SC :45 [S&E] RU :20 [2] SC :45 [S&E] SW :30 [2]
4
OFF RU :45 [3-4]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2]E RU 1:15 [2]E SW
BI
RU
SC
TOTAL
2
4
3
2
11
BI 1:00 [1] SC 1:00
[S&E]
RU :30[2]
(optional as a brick)
RU :30 [2] SC 1:00
[S&E]
5
OFF RU :45 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2] E RU 1:15 [2]E SW
BI
RU
SC
TOTAL
2
4
3.25
2
11.25
BI 1:00 [2] SC 1:00 [S&E] RU :30[2]
(optional as a brick)
RU :30 [2] SC 1:00 [S&E]
6
OFF RU :45 [3]* SW 1:00 [3]* BI 1:15 [3]* SW 1:00 [2]E BI 1:45 [2] E RU 1:00 [2]E SW
BI
RU
SC
TOTAL
2.5
3
2.25
2
9.75
SC 1:00
[S&E]
RU :30[2]
(optional as a brick)
SC 1:00
[S&E]
SW :30 [2]
7
SC 1:00 [MS] RU :45 [3-4]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2] E RU 1:15 [2]E SW
BI
RU
SC
TOTAL
2.5
4
3
2
11.5
BI 1:00 [1] RU :30 [2]
(optional as a brick)
SC 1:00
[S&E]
RU :30 [2]
(brick)
SW :30 [2]
8
SC 1:00 [MS] RU :45 [4]* SW 1:00 {4]* BI 1:00 [4]* SW 1:00
[2-3]E
BI 2:15 [2-3]
E
RU 1:30 [2]E SW
BI
RU
SC
TOTAL
2.5
4.25
3.25
2
12
BI 1:00 [1] RU :30 [2]
(optional as a brick)
SC :30 [MS] SW :30 [2]
9
OFF RU :45 [3]* SW 1:00 [3]* BI 1:15 [3]* SW 1:00
[2-3]E
BI 2:45
[2-3]E
RU 1:00
[2-3]E
SW
BI
RU
SC
TOTAL
2.5
4
2.25
1
9.75
SC :30 [MS} RU :30 [2]
(optional as a brick)
SC :30 [MS] SW :30 [2-3]
During weeks 1-3, the emphasis is getting into routine and training consistently, on schedule. Regular shorter aerobic sessions prepare
the muscles, tendons and ligaments for more strenuous training to follow. Be patient, start slow and don’t add or skip any sessions. Be
sure and perform them in the order listed, and on the days listed. If you don’t know your Bike and Run Threshold Heart Rates, refer to
Perceived Effort Zones for week’s 1-9. Week 10 you will field test your Bike and Run to establish current HR Zones.
(Nine Weeks)

MON TUES WED THURS FRI SAT SUN
10
SC :30 [MS] RU :40 [4]* SW 1:00 [4]* BI 1:00 [4]*
SW 1:00
[2-3] E
BI 3:15
[2-3] E
RU 1:45
[2-3]E
SW
BI
RU
SC
TOTAL
2.5
5.25
3.25
1
12BI 1:00 [2]
RU :30 [2]
(optional as a brick)
SC :30 [MS]
RU :20 [3]
(brick)
SW :30 [2]
11
SC :30 [MS] RU :40 [4]* SW 1:00 [4]* BI 1:15 [4]*
SW 1:00
[2-3] E
BI 2:45
[2-3] E
RU 2:00
[2-3]E
SW
BI
RU
SC
TOTAL
2.5
5
3.75
1
12.25BI 1:00 [2]
RU :30 [2]
(optional as a brick)
SC :30 [MS]
RU :30 [3]
(brick)
SW :30 [2]
12
OFF RU :45 [3]* SW 1:00 [3]* BI 1:30 [3]*
SW 1:15
[2-3] E
BI 3:00
[2-3] E
RU 1:00
[2-3]E
SW
BI
RU
SC
TOTAL
3
4.5
2.25
1
10.75SC :30 [MS]
RU :30 [2]
(optional as a brick)
SC :30 [MS] SW :45 [2]
13
SC :30 [PWR] RU 1:00
[3-4]*
SW 1:00
[3-4]*
BI 1:15 [3-4]* SW 1:00
[2-3] E
BI 4:00 [2-3]* RU 1:30
[2-3]E
SW
BI
RU
SC
TOTAL
2.5
6.25
3.5
1
13.25
BI 1:00 [2] RU :30 [2]
(optional as a brick)
SC :30 [PWR] RU :30 [3]
(brick)
SW :30 [2]
14
SC :30 [PWR] RU 1:00 [4]* SW 1:00
[3-4]*
BI 1:15 [4]* SW 1:15
[2-3]E
BI 3:30
[2-3]E
RU 2:15
[2-3]E
SW
BI
RU
SC
TOTAL
2.75
5.75
3.75
1
13.25
BI 1:00 [2] RU :30 [3]
(optional as a brick)
SC :30 [PWR] SW :30 [2]
15
OFF RU :40 [4]* SW 1:00 [4]* BI 1:30 [4]* SW 1:15
[2-3]E
SW :45
(IM Race Pace)
RU 1:15
[2-3]E
SW
BI
RU
SC
TOTAL
3
5.75
2.75
.75
12.25
SC :45 [PWR] RU :30 [2-3]
(optional as a brick)
BI 4:00 Comb E
(IM Race Pace
RU :20 Comb
In the specific prep phase we increase endurance, introduce lactate threshold training and continue to gradually increase endurance.
Introduction to Lactic Threshold Training. In this phase you will tackle your first runs off the bike (“brick runs”). Mid-week sessions
com-bine threshold training with sport specific strength.
(Six Weeks)

MON TUES WED THURS FRI SAT SUN
16
OFF RU :40 [4]* SW 1:00 [4]* BI 1:30 [4]* SW 1:15 [3]E BI 4:30 [3]E RU 2:30 [3]E
SW
BI
RU
SC
TOTAL
2.75
6.75
4.75
.5
14.75SC :45 [PWR]
RU :30 [2-3]
(optional as a brick)
RU :30 [3-4]
(brick)
SW :30 [2]
17
SC :30
[MAINT]
RU 1:00 [4]* SW 1:15 [4]* BI 1:15 [4]* SW 1:15 [3]E BI 5:00 [3]E RU 2:30 [3]E
SW
BI
RU
SC
TOTAL
3
7.25
4.25
.5
15BI 1:00 [2] RU :30 [2-3]
RU :15 [3-4]
(brick)
SW :30 [2]
In the pre-competition phase you will increase Sport Specific Strength and Endurance. Weekend sessions lengthen, and now it the time
to start practicing your nutrition protocol. In this phase you will also have your highest volume week.
(Two Weeks)

MON TUES WED THURS FRI SAT SUN
18
OFF
RU :45
[3-4]*
SW 1:00
[3-4]*
BI 1:15 [3-4]*
SW 1:30 L
[2-3]E
BI 4:20 L
[2-3]E
RU 1:45 L
[2-3]E
SW
BI
RU
SC
TOTAL
2.5
5.5
3.75
.5
12.25
SC :30
[MAINT]
RU :30 [2-3] RU :15 [3-4]
19
SW :45 [2] RU 1:15 [4]* SW 1:15 [4]* BI 1:15 [4]*
SW 1:00
L[3-4]E
BI 4:20
L[3-4]E
RU 2:30 / :30
[2 progress to 3-4]E
SW
BI
RU
SC
TOTAL
3
6.25
5
.5
14.75
SC :30
[MAINT]
BI 1:00 [2]
RU :30 S[3-4]
(optional as a brick)
RU :15 S[3-4]
(brick)
20
SW :30 [2] B 1:00 [1-2] SW 1:00 [4]* BI 1:15 [3-4]* SW 1:15 [3]E
BI 5:30 E
[L2 prog. to 3-4]
RU 2:00
L[3-4]E
SW
BI
RU
SC
TOTAL
2.75
7.75
3.75
.5
14.75
RU :45 no speed
run as you need
RU :30 S[3-4]
brick
SC :30
[MAINT]
21
SW 1:00 [3]* RU :45 [3]* BI 1:00 [3]* BI 1:15 [2] SW 1:30
[3-4]E
SW :45 [2] RU 1:45 L
[3 or 3-4]E
SW
BI
RU
SC
TOTAL
3.25
6.25
3
.5
13
RU :30 S[3]
brick
SC :30
[MAINT]
BI 4:00
[3 or 3-4]E
22
SW 1:00
[2-3]E
BI 1:15 [3-4]* SW 1:15 [3]* RU 1:15 [3] OFF SW :45 [3] RU 2:00
L[3-4]E
SW
BI
RU
SC
TOTAL
3
6.25
4.25
0
13.5
RU :30 S[4]*
brick
BI 1:00 [2-3] BI 4:00 [3]E
RU :30 S[3-4]
23
SW :45 [2-3] BI 1:00 [3-4]* SW 1:00
[3-4]*
RU 1:00 [3-4] SW :45
[3-4]E
BI 2:30 [3]E RU 1:30
L [3]E
SW
BI
RU
SC
TOTAL
2.5
4.5
3.5
0
10.5
RU :30 [3]*
brick
BI 1:00 [2-3] RU :30 [3]
24
SW :45 [2-3] BI 1:00 [3] SW :30 [3-4] RU :40
M [2-3]
SW :20 [2-3] RU :20 [2] SW
BI
RU
SC
TOTAL
1.75
2.75
1.5
0
6
RU :30 S[2-3] BI 1:00 [2-3] BI :40 [2-3]
In this phase of training our focus is IRONMAN Pace Work, maintaing endurance and lactic threshold. Weeks 18, 19 & 20 are built around
the key weekend endurance sessions. Swimming the entire race distance is crucial as well and will remove any fear about your ability to
cover the distance. Threshold sessions are still important but should leave you slightly underdone.
(Seven Weeks)