Training Plans for IRONMAN Triathlon® Races

fast ironman triathlete on the bike

IRONMAN Training Plans

Earn your finisher’s bragging rights…FOREVER…

icon-full-triathlonCongratulations for taking on this epic journey to complete an event like no other – a 140.6-mile swim, bike and run odyssey – an IRONMAN Triathlon®!

IRONMAN® Certified Coach David Glover, MSE, MS, CSCS and Krista Schultz, MEd, CSCS crafted these online IRONMAN training plans with the primary goal to set you up for YOUR success on race day. David and Krista draw on more than 30 years of experience as elite level endurance athletes, insights from coaching hundreds of triathletes and college degrees in exercise physiology.

We offer online IRONMAN training plans for specific races, plus online IRONMAN training plans for:

enduranceworks experienced ironmanenduranceworks novice ironman training plankrista schultz ironman training plan for womenmasters ironman training plansenduranceworks senior training plansenduranceworks minimalist training plan

Training for another race distance? We also have online triathlon training plans for Half IRONMAN Triathlons (70.3 Miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

What have our other clients said about our plans? Please see their feedback below.

David Glover, IRONMAN Certified Coach
enduranceworks triathlon training plan guarantee

Preview

Preview a screenshot of a sample IRONMAN Training Plan.

Questions?

Please see our FAQ or contact us for more information.

What You Get With Your Triathlon Training Plan:

Periodized Training Plan

Detailed daily workouts in the TrainingPeaks online platform.

Marker Sets

Monthly field tests to benchmark your progress and set training zones.

Peace of Mind

The expertise and confidence you need to be successful on race day.

Accessible & Online Plan

Mobile access and email reminders of workouts.

Online Plan Resources

Guidelines for schedule changes, race week, training nutrition and more.

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Answers to Your Questions

We’ll respond quickly to any questions you have about your plan.

Video Demonstrations

Including swim drills and strength exercises.

Science and Art

Leverage our extensive experience and education in endurance sports.

Satisfaction Guaranteed

Our 30-day 100% money back guarantee.

Follow These Steps to Purchase Your Full Triathlon Training Plan:

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STEP 1

Sign up for a free “Basic” account with TrainingPeaks (or log into your existing account).

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STEP 2

Choose your plan and plan duration. Training plan durations are 24, 18, 14 or 10 weeks except for base period and off-season plans which are 8 weeks.

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STEP 3

Pay a one-time fee through TrainingPeaks to purchase the plan and receive the plan automatically into your TrainingPeaks account.

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STEP 4

Download our Triathlon Training Plan Guide and Strength Training Guide from the start day of your plan then start training!

triathlon training plan guide enduranceworks

Coach David Glover Talks About the Full IRONMAN Training Plans:

Please note: IRONMAN®, IRONMAN Triathlon® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

enduranceworks triathlon training plan guarantee

Questions?

Please see our FAQ or contact us for more information.

Clients Who’ve Used Our IRONMAN® Distance Training Plans:

Beyond thankful to YOU for your Ironman COZUMEL Training plan. I followed it to a “T.” Well, maybe I swam a little bit more, haha, cuz I’m a mermaid! I have not done a triathlon in six years and this is my first ever Ironman!!!!!!!!! The fact that I got to this Ironman healthy, uninjured, being the most fit ever in my entire life at 51 years old, mentally focused AND then to be able to finish healthy and strong …. most importantly accomplishing my goal of raising over $6,000 for the Alzheimer’s Association is beyond a blessing to me and my family. The performance I had and my 2nd place finish was the icing on the cake and in my mind – My Kona! Looking forward to next year training and racing! Thank you again for everything.

Carlene Messinger

IRONMAN Arizona

My plan from ENDURANCEWORKS fit well into my IM training and helped me perform well at IM Texas in April.  I specifically liked the following aspects of the plan:
  • Comprehensive supporting guides (swimming, running form)
  • Weight training guides were excellent.  I used these and felt stronger from mixing in strength training.
  • Flexible – gave me opportunities to fit into my busy schedule.
  • Intensity level was about right.  I’m over 50 and this plan was good for my level and also pushed me to greater levels of fitness.
  • David emailed me when I had questions.  Very happy with their email support.
I would highly recommend ENDURANCEWORKS for IM training plans.  Will use them again for future races.
Jeff Tanner

IRONMAN Texas

I have finally achieved my dream, and managed to complete IM Texas in 12 hours 21 minutes, which is well beyond my target of sub 13 hours.

Thank you for your support and guidance!

Mohammed Almadani

IRONMAN Texas

I had a blast this past weekend in CDA. I went in cold turkey (never did a tri event of any length) going into this event with your training plan as my guide. I pretty much stuck to the plan and finished with a smile.

Finished with a 13:57 and learned a huge amount about the need to figure out the hydration/fuel strategy. I was scared to death of getting behind in those areas in the run and consumed so much fluid that I stopped at most of the potty stops to unload. I kept passing people on the bike ride over and over again! The run was as high as 94 degrees so maybe the strategy worked. I walked through every drink station, but ran (at a pretty slow pace) for the entire course. I was wondering when my legs were going to say “we’ve had enough” but all of a sudden I hit the finish line. I attribute this to your great training program as well as the associated support pieces. Thanks so much.

Max Clough

IRONMAN Coeur d'Alene

Just a quick follow up thank you. Earlier this year, I purchased a training plan from you for the Busselton Ironman. Your plan & resources were a great help. My Busselton Ironman time was 10:55 this year – last year was 11:31 – so this was a PR. Anyway thanks again for your plan & help!

Aaron Morgan

IRONMAN Western Australia

You helped me with my first IM last year in CDA. What makes your training plans unique is your timely follow up and insights you provided via email and online resources. I didn’t just get workouts; I got an experienced coach to help me through the process. What an experience and achievement I will never forget. Thank you for all the support and advice.

Drew Coleman

IRONMAN Coeur d'Alene

Just wanted to say thanks for the training plan.  I finished the Boulder Ironman in 11hrs 41min.  It was so great to just start every week knowing what was on the agenda.  I stuck to almost all the workouts and knew I was prepared when the day came.

Jeff Sherard

IRONMAN Boulder

This summer, at the age of 40, I finished my first full course Ironman, Ironman Lake Placid. This once inconceivable accomplishment was made possible by the tremendous and dedicated efforts of Coach Glover.

Tom Impellitteri

IRONMAN Lake Placid

From 12:56 to 11:39!!! Thanks Coach! You program really works! I was just aiming for a 12:30 with a sub-12 (11:56 perhaps) stretch target but this really blew it out of the water. I’ve never done so well and yet the program isn’t as heavy or taxing to my body as my previous ones.

Ivan Fojas

IRONMAN Melbourne

I bought your 24 week training program for Wisconsin. I followed it as close as schedules would permit. I guess I would say I was spot on or did a little more for 95% of the program. This was number 3 for me.  I’m simply writing this to thank you. I finished in 12:47…as a 47 year old male, I was upper mid pack and happy with the results. Best of all, I hit it with confidence and finished with gas in the tank (albeit not too much! )

Cody Miller

IRONMAN Wisconsin

THANK YOU! I’m still riding the high of my accomplishment!! I held my hands with tears in my eyes when Mike Reilly told me I was an Ironman. As I told you before and will tell you again, THANK YOU for making the difference in my training.  Not only does your training plan work for me but the nutritional guidance and knowledge you have given me made it possible for me to achieve what I have dreamed of for so long!!
Nicol Newell-Bell

IRONMAN Texas

I just wanted to say thank you for the 24 week novice training plan I used for IM Texas this year. It was my first full distance and so I was jumping into the unknown in many ways, but ended up having a really good day (12hrs 1min) despite the heat and challenges that came with that. I found the plan really worked well with my schedule and time available and was really easy to follow and stay consistent.

Mike Threadgould

IRONMAN Texas

I entered my first Ironman six months out from the event. Initially, I was like a ship without a rudder and had no idea where I was going. Then I found a training plan on enduranceworks.com and the path became clear. Each session had a clear purpose and the plan provided a sense of accountability. Throughout my journey, David was very prompt in answering any questions I had via e-mail. He offered a great range of online videos which really helped too. I crossed the finish line of my first IM in just over 11 hours. Thanks for all your help, David!!!

Ben Graham

IRONMAN Melbourne

Wow, really hard, long race. I guess they don’t call it an iron distance for nothing. So…. overall and in hindsight… I felt well prepared for my first full Ironman. I have never swum, biked or run those distances before (aside from running a marathon in ’98). I was steady during the swim, my legs were good on the bike and most surprisingly, my legs were good on the run. Thank you so much for helping me to achieve this goal!!!

Ronni Robinson

Challenge Atlantic City

I just wanted to let you know that I completed Ironman Canada this last Sunday and it was fantastic! The bike hills were brutal and the temperature was 95 degrees but it still went better than I imagined!  Your plan worked to perfection and I wanted to thank you very very much! During training I was never injured or had any major issues and I believe your plan had a lot to do with that. I think I will be taking some time off from training but I’m sure at some point I will pick it back up again.

So again, thank you for providing a super solid training plan that helped me live out my long time dream.

Monte Higbee

IRONMAN Canada

Just finished the Ironman Florida today. I did a little better than plan on the swim at 1:18 and nailed the ride at 20.6mph. Started the run at 8:15 min miles and felt terrific. I ended up in 11th place in my age group.

For my first ever full distance triathlon and second triathlon ever (1st was a 70.3), I am elated! Your training plan was, in a word, spectacular. As you know, I was a little skeptical of the z2 training but learned how great your training plan is. I was ready and physically capable to hit my goals.

Thank you so very much for your help and plan. I really couldn’t have done it without you and your team. A thrill of a lifetime to hear “Your are an Ironman!!!

Byron West

IRONMAN Florida

My year began with Oceanside 70.3 as an “A” race where I PR’ed by 15 minutes and then ended at IRONMAN Arizona where I PR’ed by 47 minutes! I attribute my continued success to arriving fresh and ready to race as a direct result of the ENDURANCEWORKS training plans for each event. I feel like the plans kept me right where I needed to be and provided an excellent platform for a great race day showing.

Toby Jones

IRONMAN Arizona

I wanted to thank you for your plan and your advice how to adjust my training due to the injury. I finished the IM Maryland last weekend and improved my time by over an hour from last year.

Olga

IRONMAN Maryland

I purchased your training plan for Ironman Santa Rosa and had a fantastic race – this was my third Ironman and was definitely the most prepared for this race because of your plan. While I utilized training plans for the previous two, I really appreciated that your plan was much more focused and actually less training than I had previously done. I have a very busy career and previous plans were quite frankly just not achievable with the amount of load during the week. That tended to lead towards quicker burnout and also just being in a habit of having to miss workouts which was a negative mental aspect. I was able to probably land closer to 90-95% of the workouts this time (mostly missing due to travel) and had a PR by nearly 40 minutes (I think it could have even been a greater PR if the bike course wouldn’t have had such poor road conditions). For me, having key targeted workouts during the week makes the most sense and then on the weekends I can devote the time needed to getting the long distance workouts in.

Jeff Jantz

IRONMAN Santa Rosa

Just finished IM Florida. Thanks for an awesome plan. I couldn’t have done it without your help and plan. Worth every penny!!!

Richard Sipe

IRONMAN Florida

After a year of IM structured training “coaching” for my first IM in 2015, I decided to use the lessons learned and resources available to me locally to help guide me through the early part of the 2016 triathlon season. I realized that having a dedicated triathlon coach was not financially viable to me given my other goals and aspirations outside of triathlon. As my key races approached in the fall/winter of 2016 with both a 70.3 and a 140.6, I realized that I needed a bit more guidance and structure if I wanted to achieve my goals of racing a strong 70.3 Augusta followed by a sub 10 hour 140.6 at IM Florida.

In early August, I began using a generic “free” training plan available online which didn’t provide any structure in the form of base, build, peak, taper and the race phases of periodization. I shared my plan with a close friend who had just qualified for Kona (CDA) who encouraged me (at a minimum) to look into a plan from Training Peaks which turned out to be some of the best advice received to date. I came across Endurance Works (David Glover’s) 10 weeks to IMFL advanced training plan which was perfect for me. It provided the guidance, structure and insight that I needed at a very reasonable price point while also providing flexibility in the form of accommodating a 70.3 race during the 10 weeks of IM training. More importantly, on numerous occasions, David was available to chat and/or email me about questions I had regarding his training program, my expectations and race strategy without ever asking for additional funds, etc. David’s plan was critical in helping me make podium at both races to include obtaining my goal of going sub 10 hours at IM Florida with a time of 9:43. I would highly recommend David’s training program and/or coaching services to athletes of all levels from introductory to advanced.

Justin Burroughs

IRONMAN Florida

Just wanted to send a short note to say, “Thanks.”  Just completed my first full Ironman and couldn’t have done it without your IM plans.  I purchased your 14-week IM 70.3 plan and then the 10-week IM 140.6 plan. This year I was able to complete three 70.3 races and a 140.6. Looking forward to next year. Thanks again.

John Best

IRONMAN Mont-Tremblant

Using your Masters training plan, this past weekend I completed my first Ironman at Vineman. 6 months of focused training all for this. Estimating a finish time of 12-13 hours, I was extremely happy with my outcome. Total time: 11:51:37. Thank you for all your help!

Mark Myhr

IRONMAN Vineman

I wanted to let you know, for what it’s worth, that your IRONMAN Vineman training plan helped me shave off over 2 hours from my previous IM time. I completed Vineman in good spirits and feeling great about my time of 12:16, not to mention my body felt much better as well. The 24 week plan did its job and I am happy to have purchased it. I’m a busy investment banker with a toddler so I have to be very efficient with my time, which your plan allowed. The simplicity and accountability was exactly what I needed. I will continue to preach the value in what you’ve created and hope to get back to racing soon.
Kelly Belcher

IRONMAN Vineman

Hi David: Just thought I’d follow up with you on IMMT. I had a successful race at Mont-Tremblant and came in at 12:26. As 12:30 was my goal, I was happy to beat it by 4 minutes. I thought your plan was very helpful and thank you. Have my eye on IM Nice…now that I have some confidence on a hilly bike.

Noel Mackisoc

IRONMAN Mont-Tremblant

I used your training plan for Ironman CdA this year and had a great result. It was my first full Ironman and I finished 11:47!!! So first let me say thank you! The way you lay out your plan really made sense and worked well for me.

Ryan Mummert

IRONMAN Coeur d'Alene

Just wanted to let you know IM Louisville was on Sunday and I am an Ironman! I could not have done it without you. Your training plan prepared me and still left me time for my full time job and my family. I owe you big time, brother.

Russ Hanson

IRONMAN Louisville

Just wanted to drop you a quick note to let you know how I got on at Ironman Arizona. I PR’d my swim by 2 mins and bike by 10 mins, but fell victim to cramps at around mile 15 of the run (first time ever, so I know I messed up my nutrition) – and ended up running a slightly slower marathon (3:36, so not a complete disaster). I finished in 10:24.44 – only 23 secs off a PR, and considering where I was in the summer (not swimming, only starting to run again). I’m pretty satisfied with my race.

I just wanted to take the time to personally thank you. I really enjoyed the training plan – it kept things interesting (especially in the pool!) and definitely improved me as an athlete. But what really impressed me was your responsiveness to my emails/questions. I wasn’t sure at first about going with a downloaded training plan approach, but have to say that it exceeded all my expectations.

Barry Tait

IRONMAN Arizona

Thanks a lot! I really like your training plans and they feel simple like made for me. 🙂 Training based on these have helped me to improve my results continuously and today I finished Ironman Tallinn with 9:54 improving my time from last year Ironman Switzerland over by 36 minutes. 🙂

You are doing great and thankful work!

Artur Praun

IRONMAN Tallinn

Just thought I’d send you an update and thank you for the Ironman training program. It worked really well, especially the run training. The speed work and hill training really paid off for me.

Just got back from Mont Tremblant and had an amazing day. Other than some bad side stitches for the first 7km of the run, it went perfect. I had a great swim 1:09, went really easy on the bike and had a great run for me going 5:06 (taking 19mins off my run time from my last Ironman 18 years ago). I stopped the clock at 12:58, 9 mins slower than Ironman Florida in 2000. My wife said I looked way better at the end of this one, than the last. A testament to the training program.

Terry Burt

IRONMAN Mont-Tremblant

I just wanted to thank you firstly for  the training plan and secondly for always answering my questions so promptly no matter how trivial.

I completed the IRONMAN last Saturday. My fitness/training had been spot on thanks to the plan. I had energy, I wasn’t tired and I ran the last 10 km faster than I ever have and finished feeling great.

Anyway mate once again thank you and would recommend this to anyone that asks.

Dwayne Pearson

IRONMAN New Zealand

I recently completed my first Ironman Texas.

Just a quick background, I have never gone beyond the half iron before this. I used your training plan for 18 weeks leading up to the race and followed it very closely in terms Of time spent in the pool, on the bike, running and strength training. Although I kept it a little more simplified scientifically with heart rate and various speed zones but I was very strict to your times/days within the plan. I completed the IM in 14:25, which is right where I expected/hoped to be.

But more importantly, I felt good at the end and I credit that to my nutrition plan and your training guide.  I just wanted to take a moment to let you know how valuable your plan was for me at 55 years old it was perfect for me. THANK YOU for helping me achieve this lofty goal “on my own” and with the training plan guidance!!!

Ken Kretsch

IRONMAN Texas

David, this is a note of gratitude.

I was gifted your full ironman training plan in December in preparation to race my first full ironman at Santa Rosa this past weekend.

The plan and all the supporting material, videos, blogs and tips were so incredibly valuable and helped me get prepared to a point that I felt I could compete vs just survive.

I finished the race in 11 hours 40 min placed 37/300 in my age group and PR’d both my swim 1:10 and bike 5:36 for those distances. I ran a 4:32 marathon which was just 12 min shy of my A goal. That was due to slipping on my nutrition strategy and experiencing a dark spell at mile 16. It’s so crazy how much our thinking affects everything.

So thank you for putting together such a robust and well thought out plan. It felt like you and the team where there every step of the way and it has inspired me to work harder, smarter, get faster and take on more.

Thank you for being part of my Ironman journey. You guys rock!

Kyle Hermanns

IRONMAN Santa Rosa

I purchased your training plan for IM Louisville (26 week). This was my second IM race. My goal (like the first race) was to finish. I was a bit nervous due to the 16-hour (hard) cutoff. I finished my first race in 2014 @ 16:10. I’m happy to report that I finished IM Louisville in 14:50. I improved on all three disciplines, but the majority of improvement came on the bike (over an hour better). I really liked your plan. I never felt like it put me in an uncomfortable spot. Your ramp up to max workouts came with plenty of preparation. By the time I got to the 5-hour rides, I knew they were going to be a challenge, but not risk injury. My confidence and leg strength grew in parallel. My 24 year old Son purchased the same plan. He liked it as much as I did. He completed IM Louisville in 13:24 (his first IM).

Thank you for the plan and the support media. I used it all and attribute a good chunk of my success to your “whole package.” I’ll take a little credit since I put in the time. I did about 60% of the weekday workouts, but virtually 100% of the big runs/rides on the weekends. A 14-time IM friend of mine told me to “never miss or skip your big workouts.” As a 55 year-old two-time IM…I think I’m retired from the 140.6 distance, however, I’m hopeful to have many more 70.3s in my future!

Thanks again, I thought you would appreciate the positive feedback.

Kari Saragusa

IRONMAN Louisville

Ironman Florida was last Saturday. The conditions were harsh, cold and windy. The swim was cancelled. Just in case you are wondering, your schedule got me a second place podium finish. I felt well trained. Thank you!

Gail Lohman

IRONMAN Florida

Just a quick note of thanks to all if you at ENDURANCEWORKS.  I used one of your plans last year to prepare for my second Ironman Arizona and it was perfect!  Improved my time over 2011 by an hour and four minutes.

Jon Meyers

IRONMAN Louisville

When I heard the words from Mike Reilly: ‘Greg Wharton – you are an IRONMAN!!’ I was pumped up and very happy & proud!!! I want to thank you personally. I love your program and what it delivers – RESULTS. The time was never important to me but finishing in 10.26 in my first Ironman was extremely satisfying. Your training plan and its resources are first class. I recommend your plan and endorse it.

Greg Wharton

IRONMAN Melbourne

It all worked out [after being sick on race week]. On a tough day with lots of ups and downs, I finished Ironman Boulder. Although, not my greatest time, certainly my proudest finish. The training plan was excellent. Thank you!

Nick Pocock

IRONMAN Boulder

Well, I am an Ironman! What an amazing and fulfilling experience. My family was there the whole time. Some pictures they captured I could do without! Anyway, thank you for your very workable training plans. You help build this middle age grouper into being able to complete two 70.3’s and a full 140.6 Ironman all in one year.

Tom Williams

IRONMAN Texas

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