IRONMAN Training Plan (Experienced, 14 Weeks, Sunday Race), Reusable + Starts Any Week

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"You are an IRONMAN®!” When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for EXPERIENCED triathletes with multiple IRONMAN and/or Half IRONMAN finishes, the primary goal of this training plan is to prepare you to EXCEL in YOUR IRONMAN RACE.

Designed by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience - 28 IRONMAN distance finishes with an 8:51 PR - success and passion coaching hundreds of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 14 weeks before your goal race, this plan progresses through two base periods and one build period (16.5-18 hrs is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 750 meters or yards continuously
  • Bike: 3 hrs
  • Run: 90 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday.
  • IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

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