IRONMAN Triathlon Training Plan (24 Weeks, Option for Novice or Experienced)

Last modified: June 30, 2017

“You are an IRONMAN®!!!”

When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

The primary goal of this training plan is to prepare you to excel in your IRONMAN race.

Designed by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, the plan encapsulate his education, experience (28 IRONMAN distance finishes with an 8:51 PR) success and passion coaching thousands of triathletes to achieve their excellence…beyond what they knew they could do.

Beginning 24 weeks before your goal race, this plan begins with a 6-week prep period (9-10.5 hours) then progresses through three base periods and one build period (18-19.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 3x runs plus 1 BRICK run and 2x strength training. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.

Your plan includes:

  • Choice of either a Novice (first time IRONMAN) or Experienced athlete version.
  • Choice of the plan being online in TrainingPeaks or in .pdf format.
  • Periodized training with detailed daily workouts.
  • Monthly field tests to benchmark your progress and set training zones.
  • Our proprietary training plan guide and other online resources.
  • Video demonstrations including swim drills, bike drills and strength exercises.
  • Our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan.
  • Email access to David Glover at any time for questions about this plan.

Questions? Please visit us on the web at or email David at:

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

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David Glover, MS, CSCS

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  • Local time
    February 22, 2018
    12:35 am
  • Bio
    Triathlons are your passion. It’s what you do. Training triathletes is our passion. It’s what we do. David has successfully completed 28 IRONMAN distance races since 1997 including IRONMAN World Championship and winning Vineman (twice). In 2007, he was selected for the Vineman Hall of Fame and his face appears...