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Ironman 10 Week Training Plan
- If you are not obsessed with your life, change it
Typical week:
| Day | Session |
|---|---|
| Monday | Bike - (1h) short / hard bike intervals Run - optional easy run off the bike |
| Tuesday | Run - fast threshold run session at 4 min per km |
| Wednesday | Swim - (1h) hard IM distance swim Bike - 90 min solid TT ride / longer intervals |
| Thursday | Run - (2h) lMish effort long run |
| Friday | Bike - (3h) Ironman effort (power creep OK 2nd half) Run - (1h) run at IM effort off the bike |
| Saturday | Run - Easy recovery run |
| Sunday | Rest Day |
- Week 10 - 15 June
- Week 9 - 22 June
- Week 8 - 29 June
- Week 7 - 6 July
- Week 6 - 13 July
- Week 5 - 20 July
- Week 4 - 27 July
- Week 3 - 3 August
- Week 2 - 10 August
- Week 1 - 17 August
At 10 weeks out, the ideal training structure is a classic 3-week build / 1-week absorb / 3-week build / 2-week taper / race week progression. This ensures you hit the the key bike sessions but manages fatigue so your running and swimming don't suffer. This plan is aimed at a 50-year-old athlete with decent training history who has the goal of the strongest possible Ironman bike without compromising marathon performance
Key Focus for the Final 10 Weeks; the sessions ranked by importance:
- Long race-specific ride + brick
- Sweet spot progression
- Threshold work
- Low cadence strength
- VO₂ max work
Many Ironman athletes do too much VO₂ work late in the build. The biggest gains now come from improving your ability to sit comfortably at race power for 5–6 hours while fuelling correctly and still being able to run afterwards. For a 50-year-old athlete, I'd be particularly cautious about carrying fatigue into the run sessions. If you're feeling worn down, drop the VO₂ session before dropping the sweet spot or long ride. Those latter sessions are far more specific to Ironman performance.
A typical week becomes:
| Day | Session |
|---|---|
| Monday | Bike quality session (Threshold/VO₂) + optional recovery swim |
| Tuesday | Run quality session |
| Wednesday | Sweet Spot bike session + swim |
| Thursday | Medium-long run + swim |
| Friday | Long bike + brick run |
| Saturday | Long run |
| Sunday | Rest day |
Week 10 (10 Weeks To Go)
| Day | Session |
|---|---|
| Monday | Bike Threshold: 4 × 10 min @ 95–100% FTP, 5 min recovery |
| Tuesday | Run Intervals: 15 min easy, 6 × 800m @ HM pace, 400m jog, cool down (60–75 min) |
| Wednesday | Swim: 3,000m Sweet Spot: 3 × 15 min @ 88–94% + Swim: 3,000m (10 × 100m steady) |
| Thursday | Medium Long Run: 75 min Z2 |
| Friday | Long Ride: 3h with 3 × 20 min IM power + 20 min brick run |
| Saturday | Long Run: 1h45 easy |
| Sunday | Rest Day |
Week 9
| Monday | Threshold: 3 × 15 min |
| Tuesday | Run Tempo: 3 × 15 min @ marathon pace |
| Wednesday | Swim: 3,500m Sweet Spot: 3 × 20 min |
| Thursday | Medium Long Run: 1h40 Z2 |
| Friday | Long Ride: 4h (final hour IM power) + 30 min brick |
| Saturday | Long Run: 2h10 easy |
| Sunday | Rest Day |
Week 8 (Recovery Week)
Reduce all volume by ~30%.
| Monday | 3 × 8 min threshold |
| Tuesday | 45 min easy run |
| Wednesday | Swim: 2,500m 2 × 20 min sweet spot |
| Thursday | 60 min easy run |
| Friday | 3h Z2 ride + 15 min brick |
| Saturday | 90 min easy run |
| Sunday | Rest Day |
Week 7
| Monday | VO₂: 6 × 3 min |
| Tuesday | Tempo Run: 2 × 20 min marathon pace |
| Wednesday | Swim: 3,500m Sweet Spot: 2 × 30 min |
| Thursday | Medium Long Run: 1h45 Z2 |
| Friday | Long Ride: 4.5h (final 75 min IM power) + 35 min brick |
| Saturday | Long Run: 2h15 |
| Sunday | Rest Day |
Week 6
| Monday | Threshold: 2 × 20 min |
| Tuesday | Run: 5 × 1 mile @ marathon pace |
| Wednesday | Swim: 3,800m Over-Unders: 4 repeats (2 min @105%, 8 min @90%) |
| Thursday | Medium Long Run: 1h45 Z2 |
| Friday | Long Ride: 5h + 40 min brick |
| Saturday | Long Run: 2h20 (final 30 min marathon pace) |
| Sunday | Rest Day |
Week 5 (Biggest Week)
| Monday | Strength Bike: 4 × 10 min @ 60–70 rpm |
| Tuesday | Run Tempo: 3 × 20 min marathon pace |
| Wednesday | Swim: 4,000m Sweet Spot: 60 min continuous |
| Thursday | Medium Long Run: 1h50 Z2 |
| Friday | Long Ride: 5.5–6h (nutrition rehearsal) + 45–60 min brick |
| Saturday | Long Run: 2h30 (final 40 min marathon pace) |
| Sunday | Rest Day |
Week 4 (Peak Specificity)
| Monday | Threshold: 2 × 15 min |
| Tuesday | Run: 90 min (45 min marathon pace) |
| Wednesday | Swim: 4,200m 90 min continuous sweet spot |
| Thursday | 75 min easy |
| Friday | 5h race simulation + 60 min brick |
| Saturday | 2h easy run |
| Sunday | Rest Day |
Week 3 (Taper Begins)
Reduce volume ~40%.
| Monday | 3 × 8 min threshold |
| Tuesday | 60 min run (20 min marathon pace) |
| Wednesday | Swim 3,000m 2 × 20 min sweet spot |
| Thursday | 50 min easy run |
| Friday | 3h ride + 20 min brick |
| Saturday | 90 min easy run |
| Sunday | Rest Day |
Week 2 (Final Taper)
| Monday | 2 × 10 min sweet spot |
| Tuesday | 45 min run (10 min MP) |
| Wednesday | Swim 2,000m 60 min easy ride |
| Thursday | 45 min easy run |
| Friday | 90 min ride (15 min race power) |
| Saturday | 45 min run |
| Sunday | Rest / easy prep |
Week 1 - Race Week
| Monday | Bike 60 min easy |
| Tuesday | Run 40 min easy |
| Wednesday | Swim 1,000m (race efforts) |
| Thursday | Bike 45 min with pickups |
| Friday | 20 min swim + 20 min jog |
| Saturday | 15 min swim, 15 min bike, 10 min run |
| Sunday | IRONMAN |