Beginner Ironman 8 week Build - Be Ready to Respond, Evolve and Perform on Race Day

Average Weekly Training Hours 11:23
Training Load By Week
Average Weekly Training Hours 11:23
Training Load By Week

This 8 week beginner Program is designed for someones first attempt at the 140.6 mile distance.

Individuals using this plan should meet the following criteria: Swim - can complete 1000yard swim or have competed at an Olympic Distance Triathlon Bike - can complete 2-2.5hr ride or have completed a 70.3 Triathlon Run - Can complete a 1-1.5hr run or have completed a Half Marathon

This program has the working athlete in mind with long runs and rides scheduled on the weekends.

If you have any questions on this plan or would like to upgrade to a custom feature please visit us at

Sample Day 1
400 pyramid

1-4 - 4-1

Sample Day 2
1 hr rolling course

1 hr zone 2 work hills and allow heart rate to go into zone 3

Sample Day 3
10 minute Run Brick Segment

Run out 5 minutes and back 5 mins building speed and pace from Z2-Z4

Sample Day 3
10 min cooldown

10 minute cooldown easy

Sample Day 3
10 min Warm up easy (BRICK WORKOUT)

Warm up easy 10 mins

Sample Day 3
20 min Brick Segment Build Z2-Z4

20 min Brick Segment Build Z2-Z4
1-2 minute transition to run

Sample Day 4
45 minute Tempo

Mainset 30 minutes Zone 3

IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.