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Couch to Ironman in 32 Weeks

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Couch to Ironman in 32 Weeks


Wendy Mader

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32 Weeks

Plan Description

Plan Preview Video with Coach Wendy:

In addition to 32 week's worth of swimming, biking, running and strength training workouts, we also included 7 INSTRUCTIONAL VIDEOS, one before each 4-week phase. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This 32-week plan starts with 2 days of the swim, 2 days of the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week. Training resources can be found in week 2.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 4-15 hours per week. Intensity is set to your Rate of Perceived Effort (RPE), heart rate, power or pace. Generally most beginners train with RPE.

This program is for a beginner triathlete with limited endurance experience and/or a triathlete who may have done a triathlon or endurance sport years ago and ready to get back into it. This plan is recommended for beginner athletes who currently are able to swim 750 meters/yards, bike 45 minutes and run 2-4 miles.

I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program with suggestions on key workouts to focus on distance.

At the end of 8 weeks, you should be comfortable running at a 5k/10k event.
At the end of 16 weeks, you should be comfortable running a half marathon.
At the end of 20 weeks, you should be comfortable finishing an Olympic Distance Triathlon.
At the end of 24 weeks, you should be comfortable finishing a Half Ironman Triathlon.
At the end of 32 weeks, you should be comfortable finishing an Ironman Distance Triathlon.

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:26:00 03:00:00
Bike x2
03:43:00 06:30:00
Swim x2
00:60:00 01:30:00
Day Off x1
—— ——
Strength x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:26:00 03:00:00
03:43:00 06:30:00
00:60:00 01:30:00
Day Off
—— ——
00:35:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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