ironguides Triathlon Training Plans
"I took on the Intermediate Ironman training program 3 months from my second Ironman race (Western Australia) and boy, am I pleased with the results! I set a new PB and shaved off more than 1.5 hours from my debut Ironman (Langkawi) race last year. My overall time was 11:16:51..." fishyteo, ironguides Forum
"In 2006 I set an ironman PB of 8.41 for the next 2 years I trained myself to slow and injured and couldn't work out why? I used the method IM Training Plan for about 12weeks and had the best race of my life with an 8.28 . I'm excited about the future with the improvements I have made in just 12 weeks and now working to a tailored program. Thanks Marc and Ironguides." - Chris Dmitrieff, 8th overall, Ironman Western Australia 2008 [forum thread]
Overview
If you want "just the workouts" from ironguides without the coaching, you can purchase one of our Triathlon Training Plans for your goal race distance. Each training plan provides:
• Detailed descriptions of workouts for each day of your program
• Periodization to ensure you are 100% ready on race day
• Recovery guidelines to ensure you take appropriate rest
• Instructions to ease into the training
• Preferred Pricing from our sponsors
• Our famous Nutrition for Triathletes 101 eBook
• Triathlon Secrets, our popular tell-it-like-it-is expose on Triathlon today [download]
• Access to the ironguides forums for continued support
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12 Week- Olympic
Written by Head Coach Marc Becker
Olympic Distance (non-drafting) Personal Best: 1:49:50
Your training can be effective as well as safe and fun! The ironguides 12-week Olympic-distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Olympic-distance Triathlon.
[See Sample Plan] [FAQ and Training Guidelines]
"The 12 week plan is fantastic. I have made breakthroughs in all three disciplines, especially the swim -- and I am not a beginner in the sport! ...for so many seasons I was sucked into the Zone-based myth and was always over-trained when I hit the 'Build' phases. Now, even though the program is demanding I always feel rested. I have not had an injury nor felt weak or sick. My times are always improving and there are actually LESS rest days than the Zone based training program. It's amazing really!" - thyrio, ironguides Forum [more]
Assumptions
The ironguides 12-week Olympic-distance Triathlon Training Plan assumes that the participant can accomplish the following:
Beginner
SWIM: Complete 100m of swimming using any stroke without stopping
BIKE: Complete 30-60 minutes of cycling without stopping
RUN: Complete an easy 20 minute jog without stopping
Intermediate
SWIM: Complete 200m of swimming using the freestyle stroke without stopping
BIKE: Complete 60 minutes of cycling without stopping
RUN: Complete 30 minutes of jogging without stopping
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16 Week- Half Ironman
Written by Head Coach Marc Becker
Half Ironman Distance Personal Best: 3:56:51
Train for the intricacies of the half Ironman distance and learn why it should be called "Double Olympic" instead! The ironguides 16-week 70.3 Triathlon Training Manual provides all the information you need to successfully prepare for your next 70.3 or Half Ironman Triathlon.
[See Sample Plan] [FAQ and Training Guidelines]
Assumptions
The ironguides 16-week 70.3 Triathlon Training Plan assumes that the participant can accomplish the following:
Beginner
SWIM: Complete 100m of swimming using any stroke without stopping
BIKE: Complete 60 minutes of cycling without stopping
RUN: Complete an easy 20 minute jog without stopping
Intermediate
SWIM: Complete 200m of swimming using the freestyle stroke without stopping
BIKE: Complete 90 minutes of cycling without stopping
RUN: Complete 30 minutes of jogging without stopping
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20 Week- Ironman
Written by Head Coach Marc Becker
Ironman Distance Personal Best: 9:03:11
ironguides 20-week Ironman Training Plan provides you efficient, result-producing training for athletes from first-time Ironman participants to seasoned Age Group winners! The ironguides 20-week Ironman Triathlon Training Manual provides all the information you need to successfully prepare for your next (or first!) Ironman Triathlon.
[See Sample Plan] [FAQ and Training Guidelines]
“ Following this Training Plan was fantastic and it certainly translated into a great performance at Ironman New Zealand. I was the first Age Grouper home in 9:57 and ninth overall in a pretty strong women's field. Not bad for just following your PDF 20-week Plan! “ - Jenny Gowans, 9th overall, Ironman New Zealand 2009
Assumptions
The ironguides 20-week Ironman Triathlon Training Plan assumes that the participant can accomplish the following:
Beginner
SWIM: Complete 500m of swimming without stopping
BIKE: Complete 90 minutes of cycling without stopping
RUN: Complete 30 minutes of jogging without stopping
Intermediate
SWIM: Complete 1000m of swimming without stopping
BIKE: Complete 120 minutes of cycling without stopping
RUN: Complete 40 minutes of jogging without stopping
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