Couch to Ironman Training Made Easy + Coaching Videos


Wendy Mader

All plans by this Coach


32 Weeks

Typical Week

1 Day Off, 2 Swim, 3 Run, 1 Strength, 2 Bike

Longest Workout

1:30 hrs swim
6:30 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman beginner hr based pace based

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.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Training Plan Preview

To receive 33% off visit

Receive a 30-minute skype consultation with purchase of any plan. Contact

You're going to love this 32-week Ironman Build training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! 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. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This IronDistance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate, and pace training so you know the purpose and effort of each workout.

I created this program after a SKYPE chat with John Meyer, whom, first time triathlete, first-time Ironman, shares his rookie mistakes on the Endurance Hour Episode #230.

This 32-week plan starts with 2 days of the swim, 2 days of the bike, 2 days or run 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 rate of perceived, RPE, effort, heart rate, power or pace. Generally most beginners best train with RPE.

This program is for a beginner triathlete with limited endurance experience and a triathlete who may have done triathlon or endurance sports years ago and ready to get back into it. This plan is recommended for athletes who have been doing some minor training and are currently able to swim, bike 45 minutes and run 2 miles continuously and want to build up to a successful Ironman race.

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 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 OLY Distance Triathlon
At the end of 24 weeks, you should be comfortable finishing a Half Ironman Distance Triathlon
At the end of 32 weeks, you should be comfortable finishing an Ironman Distance Triathlon

To receive 33% off visit


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:24
Training Load By Week
Average Weekly Training Hours: 08:24
Average Weekly Breakdown

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

Back to Plan Details

Sample Day 1


Goal today is to get in the pool as assess your swimming fitness. Breathing, body balance, rotation plus the 3 main phases of the stroke.

If you are new to swimming and need more guidance check out our how to swim faster in 30 day program with 42 instructional videos. Email to receive 25% off.

If you are an experience or advanced swimmer, aim for 1500-2000.

Sample Day 2


Run 30 minutes RPE 1-4,

During your run focus on cadence, 85-90 one foot strikes a minutes

Sample Day 3

Cadence Drills

Skills and drills are best done indoors

WU: 5 minutes RPE 1-3, zone 1
5x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
5 min spin 80-90 rpms, RPE 4-5, zone 1-2
5 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
5'minute spin 80-90 rpms
CD: 10 minutes 80-90 rpms RPE 1-3

Sample Day 4

Swim Golf

Experienced athletes can swim more, inexperienced athletes can swim less.

View more: information

WU: 400 loosen up
MS: wear a pull buoy.
1. Swim 50 count strokes and add to your time, that is your golf score. Example, 50 strokes in 50 seconds = 100.
2. Then swim 50 with as many strokes as your can, add to your time. Try to add at least 10 strokes per length.
3. Then swim 50 with the least amount of strokes focusing on pulling from behind, past your hip, and add to your time.
Record your normal stroke count, FASTest stroke count, and stroke count when you are trying to take less strokes
10X50s best average stroke count and pace, with the goal of extending your stroke from behind, not out in front.

Sample Day 5


Run 30 minutes RPE 1-5, zone 1-2 focus on forward lean and foot strike. Add 4X 10" accelerations the last 10' of your run

Sample Day 6


Options include indoors/outdoors, group or solo.

Spin 30-60 minutes in small chain ride focus on pedal stroke and maintain 85-95 rpms. RPE 1-4, zone 1-2

Sample Day 8

Swim (Technique)

WU: 200 swim as 25 breath right side/25 breath left side only
4X 50 as 25 thumb-slide drill / 25 swim RI 10”
4x 50 as 25 fist drill / 25 swim RI 10”
4X 50 as 25 catch up drill / 25 swim RI 10”
Swim 6x100 relaxed zone 1-2 RI 10-20"
CD: 100 easy

Couch to Ironman Training Made Easy + Coaching Videos

$147.00 - Buy Now