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Triathlon: 140.6 IRONMAN® - Beginner: 6.25 to 13.0 hrs/wk


Gale Bernhardt

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3.75 (4)


13 Weeks

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Plan Description

This 13-Week training plan is for experienced triathletes looking to comfortably complete their first IRONMAN® event (2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running.) This famous training plan, titled "13 Weeks to a 13-Hour IRONMAN®," originally published in Triathlete Magazine has helped countless athletes successfully complete their first long-distance triathlon event. This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races.

You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is 75- to 90-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:45 and the biggest week of training, Week 11, is 13:15 hours.

In Week 11 are your longest workouts. On Saturday you have a 1:30 swim workout and a 5:00 bike ride. Sunday is a 3:00 run. Volume tapers significantly the final two weeks of the plan to have you rested and ready for race day.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in the June 1999 issue of “Triathlete Magazine."

Plan is available in the book “Training Plans for Multisport Athletes”

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:38 hrs 1:30 hrs
Bike x3
4:03 hrs 5:00 hrs
Day Off x2
—— ——
Run x2
2:36 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:38 hrs 1:30 hrs
4:03 hrs 5:00 hrs
Day Off
—— ——
2:36 hrs 3:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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