If you are looking to do your first IRONMAN or 70.3 distance event, here are a couple of plans that will get you to the starting line feeling confident and strong. These plans are provided for free from IRONMAN U, so download them now to get into IRONMAN shape.

Remember that these are guides, not bibles. Specific workouts and days can be shifted to fit your schedule as long as you put in the work consistently.

NOTE: If you are building toward your first full distance event, you should consider a 24 week build using both plans back-to-back.

12 Week Beginner IRONMAN 70.3 PlanDownload (PDF)
The goal of this plan is to prepare you to succeed in an IRONMAN 70.3 event: 1.2 mile swim, 56 mile bike & 13.1 mile run. We will train in three phases to build your aerobic development, sharpen your top end speed and perform race-specific workouts that will have you ready to succeed on race day. Before you comply with this plan, you must be able to comfortably swim 1.5km, ride 40km and run 10km.

12 Week Beginner IRONMAN PlanDownload (PDF)
The goal of this plan is to prepare you to succeed in an IRONMAN event: 2.4 mile swim, 112 mile bike & 26.2 mile run. We will train in three phases to build your aerobic development, sharpen your top end speed
and perform race-specific workouts that will have you ready to succeed on race day. Before you comply with this plan, you must be able to comfortably swim 3km, bike 50km and run 15km.