Ironman Training Schedule

Week 1:
Thursday:
Run 45 minutes
Swim; 200 swim, 200 pull, 200 kick, 200 swim
1×1500, 4×50

Friday:
Swim; 400 continuous, 8×100(EBEH), 6×25 (each slower than last)

Saturday:
Run; 45 minutes @ easy pace
Bike; 60 minutes road/trainer, low effort

Sunday: off!!!

Monday:
Swim; Race Specific 4×75, 3×400, 150 easy

Tuesday:
Bike; 90 minute ride

Wednesday:
Run; 90 minute long run, easy pace

Week 2:
Thursday:
Run; 10 minute warm up, 45 minutes w/ 20 second strides every 5 minutes
Swim; 6×100, 4×500, 150 pull, 150 kick

Friday:
Swim; 300 continuous (concentrate on form), 10×100, 200 continuous alternate 50 kick, 50 swim
Bike; 55 minutes; 10 minute warm up @ RPE 3, 4x (8:00 RPE 5, 2:00 RPE 2), 5:00 cool down

Saturday:
Run; 45 minutes, easy pace
Bike; 60 minutes low effort, small chainring

Sunday: off!

Monday:
Swim; 4×50, 2×1000, 250 easy

Tuesday:
Bike; long ride (45 miles)

Wednesday:
Run; long run, easy pace

Week 3:
Thursday:
Run; 60 minutes
Swim; 6×500, odds RPE 3, evens RPE 5

Friday:
Swim; 300 continuous, 20×50, 150 easy (hold form)
Bike; 90 minutes @ RPE 3, middle 30 minutes on aero

Saturday:
Run; easy pace
Bike; 60 minutes on mixed terrain

Sunday: off!

Monday:
Swim; 250 easy, 5×50 (odds 100%, evens recovery), 4×400, 200 easy

Tuesday:
Bike; 120 minute long ride

Wednesday:
Run; 90 minute long run, easy pace

Week 4:
Thursday:
Run; 45 minutes, very easy
Swim; 200 swim, kick, pull, swim, 1×1500, 4×50 (each slower than the last)

Friday:
Swim; 400 continuous, 8×100 (EBEH), 6×25
Bike; 15 minute warm up, 30 minute big ring

Saturday:
Run; 45 minutes easy pace
Bike; 60 minutes, low effort

Sunday: Off!

Monday:
Swim; 4×75, 3×400, 150 easy

Tuesday:
Bike; 90 minutes, go longer if needed

Wednesday:
Run; 90 minutes, easy pace


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