Build up plan for Ironman Triathlon



Ironman Build up
October to race day

October
Long Slow Distance- 1 x Bike & Run
Medium Slow Distance-1 x Bike & Run
Medium Slow Distance –1 x Swim

November
Long Slow Distance- 1 x Bike & Run
Medium Slow Distance-1 x Bike & Run
Medium Slow Distance –1 x Swim

December
Long Slow Distance- 1 x Bike & Run
Medium Slow Distance-1 x Bike & Run
Medium Slow Distance –1 x Swim

January
Long Slow Distance- 2 x Bike & Run
Medium Slow Distance-1 x Bike & Run
Medium Slow Distance –2 x Swim

February
Long Slow Distance- 2 x Bike & Run
Medium Slow Distance-1 x Bike & Run
Medium Slow Distance –2 x Swim

March
Long Slow Distance- 1 x Bike & Run
Medium Slow Distance-2 x Bike & Run
Medium Slow Distance –2 x Swim

April
Warm weather training camp lots of volume and recovery 1-2 weeks
or
Long Slow Distance- 1 x Bike & Run
Medium Slow Distance-2 x Bike & Run
Medium Slow Distance –2 x Swim

May
2 long bike & medium runs back to back
2 long runs

8-6 weeks before
Half ironman race or simulation.

Race month – 3-4 week taper

What will seem like a long ride run in October as you get fitter and stronger will be a medium distance ride in the spring.I.e. a 2 Hour: 30-minute ride in October will seem easy in February.
14 weeks before your Iron man start race pace specific training.3 week taper.
If in any doubt work back from your ironman triathlon.If you need more detail training programme sign up for a detailed plan.