Ironman Training Plans
Ironman training plans by Coach Phil Mosley. Coaching Editor of Triathlon Plus magazine and Ironman Certified Coach with 20 years experience.
"Swim 2.4 miles, Cycle 112 miles, Run 26.2 miles. Brag for the rest of your life!”.
Ironman is the ultimate challenge for triathletes. The sheer distances involved make it not only a physical challenge, but a mental and intellectual one too. It's such a tough event that any imperfections in your training, equipment and nutrition become magnified, so that they affect you tenfold towards the end. Sound like hell? It can be.
It can also be the scariest, most exciting and rewarding triathlon experience you'll ever have. So it's worth getting it right.
We help people like you train smart so that you can:
For more details of our training plans with email coach access, click here.
Training For An Ironman Event
Ironman training involves swimming, cycling and running for a total combined average of 6 to 16 hours per week for amateurs, gradually building up your endurance to a point where weekly 4 hour rides and 2 hour runs start to feel manageable and even normal.
The winners of Ironman usually finish in around 8 hours for men, and 9 hours for women. Many Ironman events are held in hot, humid, windy or hilly locations, adding to what is already a gruelling challenge. The cut-off time for completion is 16 or 17 hours, depending on the severity of the course. There are prizes for every age-group, split by 5-year increments, as well as cash prizes for the overall winners. Each Ironman event also offers an opportunity for pro’s and age-group amateur athletes to qualify to complete at the Ironman World Championships in Hawaii.
The WTC also organise half-ironman events, known as Ironman 70.3. These events are extremely tough too, and the distances involved are: Swim 1.2 miles, Cycle 56 miles and Run 13.1 miles. There is also a World Championships for Ironman 70.3, held in a different location each year.
The History of Ironman
The Ironman story began in 1978, when John Collins, a Naval Officer stationed in Hawaii had the idea to combine the three toughest endurance races on the island into one big race. They decided to issue a challenge to swimmers, cyclists and runners to see who was the toughest. Whoever finished first, they would call the Ironman. So on 18th February 1978, 15 competitors, including Collins, took to the shores of Waikiki to take on the first ever Ironman triathlon. The inaugural event was won by Gordon Haller of the US Navy in a time of 11 hours 46 minutes and 58 seconds. In second place was US Navy Seal John Dunbar, who was winning until he ran out of water on the run and had to resort to beer instead. These days, the Ironman World Championships are still held on that same course, while hundreds of other Ironman triathlons are held annually around the globe.
If you’re interested in finding out more about Ironman online coaching at My Pro Coach, please contact us.
"Your sessions are excellent...not only are they improving my fitness, but they're also helping me with the building blocks of improving technique, building mental resilience, how to pace, how to fuel, how to go by feel rather than fixating only on numbers."
Saif Al Assam,
Training for Ironman Frankfurt,