Example Ironman Program

Training Snapshot for an Ironman-Distance Triathlon

Week 1
Monday
Swim 3800 yards (*Key workout - Brain work)
Tuesday
Cycle 40 miles in recovery and endurance zone
Wednesday
Run 45 minutes easy
Thursday
Bricks – Swim 2000 yards easy and Cycle 90 minutes at 90 RPM or higher
Friday
Swim 1500 yards followed by drills
Saturday
Cycle 60 miles easy spinning at 90 RPM or higher
Sunday
Run 90 minutes easy

Week 2
Monday
Recovery day (off)
Tuesday
Swim 3800 yards (*Key workout – race simulation)
Wednesday
Cycle 50 miles in recovery and endurance zone
Thursdays
Bricks – run 1 hour easy followed by swim drills
Friday
Swim (*Key workout – sustainable pace)
Saturday
Cycle 75 miles easy spinning at 90 RPM or higher
Sunday
Brick - Run 90 minutes in recovery and endurance based zone followed by swimming drills

Week 3
Monday
Recovery day (off)
Tuesday
Swim 10 x 50 yards (*Key workout – technique golf workout)
Wednesday
Cycle 60 miles easy spinning at 90 RPM or higher
Thursday
Bricks – run 1 hour with 15 minute tempo pace in the middle portion then swim 15 minute easy warm-up followed by drill sets
Friday
Swim 2200 yards easy followed by drills
Saturday
Cycle 75 miles easy in recovery and heart rate zone
Sunday
Run 90 minutes: 30 minutes easy – 30 minutes tempo run – 30 minutes easy

Week 4
Monday
Recovery day (off)
Tuesday
Swim (*Key workout – Sustainable pace)
Wednesday
Cycle 60 miles at moderate pace on a course that has a few challenging hills
Thursday
Run 1 hour easy
Friday
Swim 1800 yards easy followed by drill sets
Saturday
Brick - Cycle 75 miles easy in recovery and heart rate zone then swim 15 minutes warm-up set followed by drill sets
Sunday
Run 90 minutes easy in recovery and endurance zone

Week 5
Monday
Recovery day (off)
Tuesday
Swim (*80/20 – race simulation) Swim in open water for 70 minutes or 60 minutes swim in pool practicing navigational skills.
Wednesday
Cycle 60 miles at moderate pace
Thursday
Run 45 minutes tempo run
Friday
Swim 2500 yards easy followed by drills
Saturday
Cycle 100 miles on a hilly course
Sunday
Run 90 minutes easy in recovery and endurance zone

Week 6
Monday
Recovery day (off)
Tuesday
Swim 10 x 100 yards (*Key workout – Hold a pace)
Wednesday
Cycle 50 miles at moderate pace with 6 x 2 mile race pace efforts in the middle, 5 minute recovery between efforts
Thursdays
Group run of 8-10 miles at conversational pace or 1 hour easy run
Friday
Swim (*Key workout – Hard-easy-hard) 4 x 100 yards fast; 2 x 100 yards very easy; 4 x 100 yards fast
Saturday
Brick - Cycle 25 miles easy in recovery and heart rate zone then swim 30 minutes warm-up set followed by drill sets
Sunday
Brick – Cycle 75 miles at a moderate pace then run 70 minutes easy

Week 7
Monday
Recovery day (off) or Swim 1500 yards followed by drills sets
Tuesday
Swim 3800 yards (*Key workout – Countdown) 900 yards, 800 yards, 600 yards, 500 yards, 400 yards, 300 yards, 200 yards, 100 yards.
Wednesday
Group ride 50-60 miles
Thursday
Run 40 minutes easy followed by 15 minute at near race pace, 10 minute easy cool down
Friday
Swim (*Key workout – sustainable pace) 2 x 1900 yards
Saturday
Cycle 40 miles in aerobic and tempo
Sunday
Run 18-20 miles in recovery and endurance base zones

Week 8
Monday
Recovery day (off) or Swim 1500 yards followed by drills sets
Tuesday
Swim 3800 yards (*Key workout –Hard-Easy-Hard) 4 x 125 yards fast, 2 x 125 yards very easy, 4 x 125 yards fast
Wednesday
Run interval 1 mile easy warm-up, 3 x .25 miles, 2 x .50 miles, 1 x 1 mile, 2 x .25 miles resting 1 minute between intervals; 1 mile easy cool-down
Thursdays
Swim 2400 yards easy followed by drill sets
Friday
Run 45 minutes easy
Saturday
Cycle 60 miles in aerobic and tempo
Sunday
Run 14-16 miles in aerobic and tempo zone