The Ultimate Ironman Training Plan Guide: From 70.3 to 140.6 Miles

Introduction: 140.6 Miles = 140.6 Reasons to Train Right

Completing an Ironman isn’t just fitness—it’s a symphony of discipline, strategy, and resilience. Whether you’re targeting a 70.3 or the full 140.6-mile beast, your training plan is the blueprint for success. This guide dissects every critical layer of Ironman preparation, backed by sports science and finisher data.

Half vs. Full Ironman: Training Plan Differences

Key Insight: Full Ironman training demands exponential fatigue management. Doubling the distance requires tripling your recovery strategy.

Ironman 70.3 Training Plan Breakdown

Duration: 16–20 weeks
Goal: Build endurance without crushing your body.

Sample Week (Peak Phase)

• Monday: Rest/Yoga

• Tuesday: Swim 2,500m (intervals) + Bike 60 mins (tempo)

• Wednesday: Run 10K (hills) + Strength

• Thursday: Bike 2.5 hours (steady)

• Friday: Swim 1,800m (easy) + Run 45 mins

• Saturday: Brick workout (Bike 2 hrs → Run 40 mins)

• Sunday: Long run 1.5 hours

Pro Tip: 70.3 plans prioritize intensity over volume. Threshold workouts make you race-ready without 6-hour bike rides.

Full Ironman Training Plan: The 140.6 Blueprint

Duration: 24–30 weeks (6–7 months)
Core Pillars:

1. Aerobic Base (Months 1–2): Low-intensity miles (Zone 2 heart rate)

2. Build Phase (Months 3–4): Add hills, intervals, and bricks

3. Peak Phase (Month 5): Back-to-back long sessions (e.g., 6-hour bike + 90-min run)

4. Taper (3 weeks): Reduce volume by 60%, maintain intensity

Critical Workouts

• The Triple Brick: Swim 30 mins → Bike 3 hrs → Run 60 mins

• Nutrition Rehearsals: Practice eating 400+ calories/hour on 5-hour rides

• Night Run Simulators: Train after work in darkness to mimic race-day fatigue

Timeline-Specific Plans: 6 Months vs. 12 Weeks

6-Month Plan (Beginner-Friendly)

• Weeks 1–8: Base building (3–4 swims, 3 bikes, 3 runs weekly)

• Weeks 9–16: Strength integration (hill repeats, pull sets)

• Weeks 17–22: Volume peak (15+ hours/week)

• Weeks 23–26: Taper + race rehearsals

Best For: First-timers with limited endurance background.

24-Week Plan (The Gold Standard)

• Phase 1 (1–8): Aerobic development

• Phase 2 (9–16): Lactate threshold work

• Phase 3 (17–20): Race-specific intensity

• Phase 4 (21–24): Taper + mental prep

Data Point: 92% of sub-12-hour finishers use 24+ week plans (Journal of Sports Science).

12-Week Plan (For Experienced Athletes Only)

Warning: Only attempt if you’ve completed a 70.3 in the past year.

Sample Week 8 (Peak):

• Mon: Rest

• Tue: Swim 3,000m (intervals)

• Wed: Bike 4 hours (hilly)

• Thu: Run 15 miles (steady)

• Fri: Swim 2,000m + Strength

• Sat: Brick (Bike 5 hrs → Run 60 mins)

• Sun: Recovery swim 1,500m

Beginner Ironman Plan: The 30-Week Journey

Designed for athletes with 1+ year of triathlon experience.

Non-Negotiables

1. Consistency > Heroics: 80% of workouts at easy effort (Zone 2)

2. Progressive Overload: Increase weekly volume by ≤10%

3. Recovery Rituals: Daily foam rolling, 8+ hours sleep, hydration tracking

Key Milestones

• Week 12: Complete Olympic-distance tri

• Week 20: Finish half-marathon

• Week 24: 5-hour bike ride

• Week 28: Half-Ironman race rehearsal

The Time-Tested Triathlon Plan: Phil Maffetone’s MAF Method

Why it works: Focuses on aerobic efficiency—the foundation of Ironman success.

Implementation:

1. Calculate MAF Heart Rate = 180 – your age

2. Do 80% of training below this HR

3. Test progress monthly with 5-mile runs at MAF HR

Result: Teaches your body to burn fat, conserve glycogen, and avoid burnout.

How to Train for a Full Distance Triathlon: The 12-Week Beginner Plan

Note: Only for athletes with recent half-Ironman finish

Phase 1: Foundation (Weeks 1–4)

• Swim: 3x/week (2,000–3,000m total)

• Bike: 3x/week (2 long rides: 2 hrs + 3 hrs)

• Run: 3x/week (build to 90-min long run)

• Brick: Bike 90 mins → Run 20 mins

Phase 2: Build (Weeks 5–8)

• Swim: Open water practice + 3,500m sessions

• Bike: 100-mile ride (Week 7) + hill repeats

• Run: 18-mile long run (Week 8)

• Brick: Bike 4 hrs → Run 60 mins

Phase 3: Taper & Peak (Weeks 9–12)

• Week 9: 90% volume

• Week 10: 70% volume + race rehearsals

• Week 11: 50% volume (sharpening intervals)

• Race Week: 30% volume, hydration focus

Essential Training Gear & Tech

• Bike: Triathlon bike (fitted) + power meter

• Run: Carbon-plated shoes + HR monitor

• Swim: Wetsuit + swim watch (Garmin 965)

• Recovery: Compression boots + WHOOP strap

Nutrition: The 4th Discipline

 

Game-Changer: Train your gut with race-day foods during long sessions.

Injury Prevention: 3 Rules

1. The 10% Rule: Never increase weekly volume >10%.

2. Strength Minimums: 2x/week (focus on glutes, core, rotator cuffs).

3. Sleep Debt: >2 nights of <7 hours sleep = skip hard sessions.

Mental Training: Beat the "Dark Place"

• Mantras: "This is what I trained for"

• Chunking: Break race into 16 x 10K runs

• Visualization: Rehearse the finish line daily

Why You Need Ironman Insurance

Coverage from SportsCover Direct protects against:

• Medical emergencies (e.g., IV drip needs)

• Bike damage in transit

• Event cancellation due to injury

• Travel delays affecting race arrival

Cost: ~$150 for $10K equipment/$100K medical coverage.

Conclusion: Your 140.6 Journey Starts Now

An Ironman finisher’s medal isn’t won on race day—it’s forged in the daily grind of predawn swims, lonely bike roads, and tired legs. Whether you choose a 24-week methodical build or a 12-week sprint, remember: consistency beats perfection.

"The pain of discipline weighs ounces... the pain of regret weighs tons."
—Unknown Ironman

Your Next Step:

1. Pick a plan (Beginner? Start with 30 weeks).

2. Book your race + insurance.

3. Start today—your first workout is just 30 mins away.

Question for comments: What’s your #1 fear about Ironman training—and how will you conquer it?