20 Week Ironman Training Plan - Intermediate

Average Weekly Training Hours 10:40
Training Load By Week
Average Weekly Training Hours 10:40
Training Load By Week

20 Week IRONMAN plan for intermediate athletes. Includes strength training and includes testing every 4 weeks for adjusting training zones.

Sample Day 1
1:10:00
Threshold 150's

Warm Up
2 x 100 @ S Alternating unilateral and bilateral breathing by 25 (15"")
2 x 50 as 25 Fist Drill/25 Free (15"")
2 x 50 with fins as 25 breathing left/25 breathing right (15"")


Main Set
2 x 50 Build to F (25")
4 x 150 @ T (20")
2 x 50 Build to F (25")
2 x 150 @ T (15")
2 x 50 Build to F (25")
2 x 350 @ E

6 x 150 as:
Odds build by 50 to T (30"), Evens Smooth
200 @ E


Cool Down
2 x 100 @ S Alternating unilateral and bilateral breathing by 25 (15"")
2-4 x 50 as 25 Drill/25 Free with your choice of drill

Sample Day 2
1:00:00
Threshold Intervals 3x5'

Warm Up
10' @ Z2 with 3 x 30" (30") spinups and 3 x 1' (1') @ Z4


Main Set
3 x 5' @ Z4 (2')

Balance of time @ Z2

Sample Day 2
0:40:00
Easy Run

Warm Up
~5-10' of dynamic stretching and muscle activation


Main Set
All @ E

include 3 to 4 x 20-30" strides focusing on form and turnover

Sample Day 2
0:30:00
Strength Training 1

Main Set
Rotate 1-3x through the following exercises doing 10-20 repetitions or 30 to 60"" efforts of each.

Lunge Walk W/ Weight
Dumbbell Front Squats
Open Book
Leg Lift Plank
Band Lat Pulls
Atomic Push Ups
Prone Band Plank Knee Drives
Trunk Stability Rotation Supine

Sample Day 3
1:05:00
Fartleks 4x3'

Warm Up
2-3' jog followed by 2x10 yards or meters of each drill:
Quick Feet
High Knees
Calf Busters
Carioca/Grapevine
B Skips
Hamstring Kick Outs
Split Jumps

2 x 40-60 yard or meter Strides
Leg Swings


Main Set
4 x 3' @ T (60" jog)

Balance of time @ E

Sample Day 4
0:30:00
Strength Training 2

Main Set
Rotate 1-3x through the following exercises doing 10-20 repetitions or 30 to 60"" efforts of each.

Forward Lunge
Lateral Walks
Goblet Squat
Side Hip Raises
Half Kneeling Lift
Renegade Rows W/ Dumbbell
V Ups One leg
Bird-Dog Diagonals


Cool Down

Sample Day 5
1:00:00
Descending 100's

Warm Up
2 x 100 @ S with Pull Buoy Alternating unilateral and bilateral breathing by 25 (15"")
3 x 50 Breathing on Non-Favored side (15"")
2 x 50 @ S with Pull Buoy (15"")


Main Set
2 x 200 Choice (20")

5 x 100 Desc 1-4 to T, 5 Smooth (15")
2 x 50 @ F (30")
4 x 100 Desc 1-4 to T (15")
2 x 50 Smooth (30")
3 x 100 Desc 1-3 to T (15")
2 x 50 @ F (30")

2 x 200 Smooth (20")


Cool Down
2 x 50 with Pull Buoy
3 x 50 Breathing on Non-Favored side (15"")
2-4 x 50 as 25 Drill/25 Free with your choice of drill