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Ironman Triathlon Training Plans

The Ironman Distance Triathlon consists of a 3800m open water swim, 180k bike, 26.2m run followed by eternal pride!

For many athletes the ironman is the ultimate endurance event. The training is tough, you need to be able to set aside at least 10 hours per week to train, you'll need to sacrifice all those take away pizzas. Go without those Friday after work drinks and be awake and training at hours that human beings really shouldn't be out of bed for. You'll pile up the washing, you'll get ridiculous tan lines but when you reach that finish and they call you out by name and say: 

"You are an Ironman"

It will all be worth it!

ATW has two free training plans available for first time and advanced level athletes.




  Joel Jameson
Joel Jameson

The ironman training plans have been written by Joel Jameson.

Joel Jameson is now a professional ironman triathlete but has been an athlete for most of his life. He started his athletic lifestyle when born in the Swiss mountains, surrounded by sport. When he moved to the UK he played loads of different sports but he took to cross country like a pig in mud. By the age of 13 he had won the National Prep School Championships.

Joel then took up rowing to "bulk up" and had a successful 5 years in the sport where he competed at club, national and international events. Luckily for the sport of triathlon Joel had an ambition to complete an ironman triathlon and at his first attempt at the distance he finished 5th in his age group and narrowly missed a slot in the World Championships.

Since then Joel has established himself as a pro ironman and amongst his career highlights has finished 2nd at Challenge Henley, 4th at Ironman Lanzarote and wins at Outlaw and Vitruvian.





  Tom Lowe
Ironman Pro Tom Lowe
"If you have set yourself the challenge of competing in a half or full distance Ironman don't be afraid! These training programmes provided by ATW are accessible to all and have been structured to get you to the start line, and ultimately the finish line with right amount of swimming, biking and running.  The key to a successful 1/2 or full distance Ironman is about training consistently, understanding pacing, and focusing on your own performance - these training programmes will help you achieve this."



All of our training plans are free to ATW members and there are two Ironman Triathlon Training Plans to choose from:

First Timer Ironman Distance Triathlon Training Plan

Although this training plan is for beginners, it assumes that you wouldn't be entering an ironman competition without a good deal of experience in triathlon. Ironman is a tough endurance event that will test your body to its limit.

Before following this plan you should be able to exercise everyday. You should already be capable of running for 90 minutes and be able to cycle comfortably for a couple of hours.

You will also need to be able to set aside at least 10 hours each week to train for an Ironman so make sure your year isn't too busy before starting this schedule.

Advanced Ironman Distance Triathlon Training Plan

This Advanced Ironman training plans is written for the performance driven triathlete.

Before following this plan you should have already completed at least one Ironman Triathlon.

You will also need to be able to set aside at least 14 hours each week to follow this Advanced Ironman training plan so make sure your year isn't too busy before starting this schedule.