Training for an Ironman 6-month Training outline

Training for an Ironman triathlon is a significant undertaking that requires a high level of dedication, discipline, and commitment. It is important to have a well-planned and structured training program to prepare your body and mind for the demands of the race. Here is a sample 6-month training plan outline that you can use as a starting point for your own training or, even better, hire an experienced Salt Lake Tri Club Coach for a weekly custom workout built around you and your fitness and lifestyle.

First Month: During the first month of training, focus on building a strong foundation of endurance. This includes increasing your weekly mileage for running, cycling, and swimming and incorporating strength training and cross-training activities such as yoga and Pilates to improve flexibility and core strength. Aim to train at least 5-6 days per week, with a mix of easy and moderate-intensity workouts.

Second Month: In the second month, continue building endurance and add some speed work to improve your overall fitness. This can include interval training, tempo runs, and hill repeats. Incorporate brick workouts (transitions between cycling and running) to get used to the demands of back-to-back endurance events. Aim to train at least 6-7 days per week, with one or two rest days built in.

Third Month: During the third month, focus on increasing the intensity and duration of your workouts. This includes longer bike rides, runs, and swims and incorporating more challenging terrain and conditions (such as hills or open water swimming). Begin to incorporate race-specific training, such as practicing transitions and fueling strategies. Aim to train at least 6-7 days per week, with one or two rest days built in.

Fourth Month: In the fourth month, continue to increase the intensity and duration of your workouts, emphasizing fine-tuning your race-day strategy. This includes practicing race-specific transitions, testing different fueling options, and familiarizing yourself with the race course. Incorporate a long endurance workout (such as a long bike ride or run) once a week to simulate the demands of the race. Aim to train at least 6-7 days per week, with one or two rest days built in.

Fifth Month: During the fifth month, start tapering your training as you approach race day. This means reducing the volume and intensity of your workouts while still maintaining your fitness level. Incorporate more rest and recovery into your schedule, and focus on fine-tuning your race-day strategy and nutrition plan. Aim to train at least 4-5 days per week, with more rest days built in.

Sixth Month: In the final month leading up to the race, continue to taper your training and focus on rest and recovery. Make any final adjustments to your race-day strategy and nutrition plan, and mentally prepare yourself for the demands of the race. It is important to be well-rested and mentally ready to tackle the challenges of the Ironman triathlon on race day.

Remember, this is just a sample training plan and can be modified to fit your individual needs and goals. It is important to consult with a coach or experienced triathlete to develop a training plan that is tailored to your specific needs and fitness level. Any Salt Lake Tri Club coach can help build your custom plan and guild you to your ironman finish.

Good luck with your training!

Coach Rory Duckworth

(Coach Rory Duckworth and World Famous Bob Babbit Ironman World Championships 2021 St. George)