This is not a complete Ironman training plan. Do not purchase this believing you can train for an Ironman from scratch in 12 weeks. We have plenty of other plans for Ironman races which can be found on our page.
This plan is written for those who have been training for their event in an unstructured manner, but with around 12 weeks to go feel the need to incorporate some structure into their training to give them a better chance of getting round. The time for swimming drills, special cadence work and gym work has passed, it's time to put in the hours and build the endurance necessary to get round.
To complete this plan you must already be able to swim 1500M freestyle in open water without stopping, be able to ride your bike for hour hours without stopping, and run for two hours nonstop. You will also need a bike threshold power, run threshold pace, and ideally a threshold heart rate.
If you have not been doing a huge amount of training, increasing your volume sharply carries a risk of burnout and injury. We cannot accept liability for any injury or failure to complete the event. However, if you were going to increase your volume dramatically in the last 12 weeks anyway, we'd rather you did it in a controlled manner with less risk of injury or burnout.
If you are feeling especially anxious about your race, you can book a consultation with us to help guide you through the final few months: https://phazontriathlon.com/triathlon-training-consultation/
I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.