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 www.irepathletics.com

Sample Day 1
0:40:00
1829m
400 pyramid

1-4 - 4-1

Sample Day 2
1:00:00
1 hr rolling course

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

Sample Day 3
0:10:00
10 minute Run Brick Segment

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

Sample Day 3
0:10:00
10 min cooldown

10 minute cooldown easy

Sample Day 3
0:10:00
10 min Warm up easy (BRICK WORKOUT)

Warm up easy 10 mins

Sample Day 3
0:20:00
20 min Brick Segment Build Z2-Z4

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

Sample Day 4
0:45:00
45 minute Tempo

Mainset 30 minutes Zone 3

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.