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

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


Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

All plans by this Coach


8 Weeks

Typical Week

3 Run, 3 Swim, 2 Bike, 1 Brick

Longest Workout

1:20 hrs swim
5:00 hrs bike
2:00 hrs run

Plan Specs

triathlon ironman

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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CertsDesigned for: The aspiring triathlete that has set the stellar goal of completing an Ironman. This plan is 8 weeks long and will begin to prepare your body and mind for the rigors of the Ironman triathlon. This is just one block of training and should not be taken as a complete training plan to be race ready. Please visit our website to learn more about complete periodized training plans.


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***It is always recommended to see your physician before starting a new exercise program***


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.


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

The Training Plan Source Powered By IREP Athletics

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.

Sample Day 1

10 x 20 second hill repeats

10 x 20 second hill repeats - Find a Steep hill

Sample Day 2

2500- 2 x 1000, 1 x 500

1000 easy on 1 minute 500 hard on 1 minute 1000 easy

Sample Day 3

1.5 hour long run (Zone 2)

Long Run (Zone 2) 1.5 hours

Sample Day 4

1 hr (20 x 1 min Intervals)

Main Set 20 x 1 minute Intervals

Sample Day 5

3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 6

2000 straight

2000 straight through no stops

Sample Day 6

3 hrs easy zone 2

Easy 3 hours with a few hills along the way but nothing crazy

$69.00 - Buy Now