Training for an IRONMAN is no easy task. Many athletes train for months and years before attempting such a feat. However, not all of us have the time to spend on training so far in advance. In my case, the IRONMAN company along with the Hawaii Visitors Bureau invited me to compete in the IRONMAN 70.3 Hawaii race. Of course, I accepted, even though I had only six weeks to train. Prior to this, I biked, ran, and lifted weights on a weekly basis, so I was already in good athletic shape. Below you can find the exact plan I used to train for this insanely challenging race.
The workout descriptions are pretty self-explanatory, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them taken from Triathlete’s website:
- 5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race.
- 10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race.
- Comfortably hard = An effort that is right on the threshold of making you really suffer.
- Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.
- Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).
- Jog = Very slow running.
- Moderate = An effort that feels comfortable but not dawdling.
- Race pace = An effort performed at your anticipated half-iron-distance race pace.
- Sprint = A 100 percent maximal effort.
- Time trial = A maximal effort relative to the prescribed distance.
6 Week IRONMAN Training Schedule
Week 1
Monday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.
Tuesday: Bike 40 minutes moderate + 20 minutes comfortably hard.
Wednesday: Swim 1,500 yards total (60 Laps). Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m (.6 miles) at 5K race pace with 400m (.25miles) jog recoveries, 1 mile easy.
Thursday: Swim 1,500 yards total (52 laps) . Main set: 3 x 300 yards (12 laps) race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Friday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sat: Run 14 miles moderate. | Swim 2,200 yards (88 laps) moderate.
Week 2
Monday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Tuesday: Swim 1,300 yards (52 laps) total. Main set: 6 x 75 (3 lap) sprints, RI = 20 seconds. Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Wednesday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Thursday: Swim 1,300 (52 laps) yards total. Main set: 2 x 300 yards (12 laps) race pace, RI = 30 seconds. | Run 5 miles moderate.
Friday: Bike 45 miles moderate.
Sat: Run 10 miles moderate. | Swim 2,000 yards (80 laps) moderate.
Week 3
Monday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
Tuesday: Swim 1,600 yards (62 laps) total. Main set: 6 x 100 (4 laps) sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.
Wednesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Thursday: Swim 1,600 yards (62 laps) total. Main set: 2 x 400 yards (16 laps) race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Friday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sat: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards (88 laps) total. Main set: 500 yards (20 laps) race pace.
Week 4
Monday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
Tuesday: Swim 1,800 yards (72 laps) total. Main set: 8 x 100 ( 4 laps )sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Wednesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Thursday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Friday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sat: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards (96 laps) total. Main set: 600 yards race pace.
Week 5
Monday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
Tuesday: Swim 2,000 yards (80 laps) total. Main set: 10 x 100 (4 laps) sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Wednesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Thursday: Swim 1,600 yards (64 laps) total. Main set: 2 x 400 (16 laps) yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Friday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sat: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards (96 laps) total. Main set: 600 (24 laps) yards race pace (beat last week’s time).
Week 6
Monday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Tuesday: Swim 1,300 (52 laps) yards total. Main set: 5 x 100 (4 laps) sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Wednesday: Bike 45 minutes with 5 x 30-second sprints scattered.
Thursday: Swim 800 (32 laps) yards total. Main set: 400 (16 laps) yards race pace. | Run 3 miles easy.
Friday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sat: RACE!
When you’re training, be mindful of your pace. The IRONMAN has cut off times for each category, so you don’t want to risk being disqualified. Also, if your swim is in the ocean, make sure to try to get in a few open water swims so you will be better prepared for the swim come race day. Finally, make sure to invest in good quality training gear. I wore Calia sports bras because they doubled as a swimsuit and as a sports bra so I could go straight from the pool to the treadmill without having to change. I wore Calia clothes for biking and running because they were super comfortable and never caused me to chafe. I also used my Bellabeat, Garmin watch, and Asic sneakers.
Also, if you read my previous post about me going to Hawaii to compete, I ultimately decided not to go because I would have had to take over a week off of work during the very last week of school. I didn’t realize the travel time was so long! Also, it would have been unpaid time off because I ended up using most of my personal days due to funerals and my husband’s graduation. The Hawaii’s Visitors Bureau is still sending me to Hawaii, but my trip has been postponed until July.
Make sure to follow me on Instagram to see pictures of my upcoming trip: @courtneylivin
Have you ever trained for a race? What is your preferred training method? Let me know your thoughts in the comments!
If you enjoyed reading this post, make sure to Pin it and share! 🙂
Love your dedication to the training. Sounds overwhelming but fun! Good luck.
LikeLiked by 1 person
Thank Heidi, it was definitely VERY overwhelming!
LikeLiked by 2 people
Nice post
LikeLiked by 1 person
Thanks ! xx
LikeLike
Drop your contact here
LikeLike
I’ve always wanted to go to Hawaii. How amazing! You are incredibly in shape. Thank you for sharing your week plan. X
LikeLiked by 2 people
You will have to put it on your bucket list! And you’re welcome, thanks for stopping by 🙂
LikeLiked by 2 people
Wow! Inspired to get off the sofa now!
LikeLiked by 2 people
Haha it’s a daily struggle to get off the couch!!
LikeLiked by 2 people
Such a nice and helpful post, lovely photos also. xx
LikeLiked by 1 person
Thank you Azra ☺️
LikeLiked by 2 people
Girl, you are in great shape! This is a lot of hard work. Very inspiring! I also love the leggings you’re wearing – perfect for working out outside in the spring and summer! Great post!
LikeLiked by 2 people
Thanks girl! I highly recommend the leggings, they are from Calia and are so soft! Thanks for reading 💕
LikeLiked by 1 person
You are amazing Court!
Very motivating.
And you are in incredible shape!
LikeLiked by 2 people
AW thanks Linda! ☺️
LikeLiked by 2 people
Good Luck with your training!
LikeLiked by 2 people
Thank you!
LikeLiked by 2 people
WOW. You are incredible. These pictures are awesome. I have actually considered doing an ironman, but didn’t know where to begin. (I’ve only done marathons). Thank you tons for sharing this! So good.
LikeLiked by 2 people
You should do one! The fact that you’ve already completed a marathon means your off to a good start! Just hone in on the swimming and you’ll do fine!
LikeLiked by 2 people
Thanks for that encouragement!!!!!
LikeLike
Very helpful post! and cute photos! love those leggings 🙂
LikeLiked by 2 people
Thanks girl! The leggings are so soft haha
LikeLiked by 2 people
I love working out! It looks so intense but it’s nice to challenge ourself sometimes!
http://violettedaily.com
LikeLiked by 3 people
Yes it’s good to have a challenge, makes it more motivating to work out!
LikeLiked by 1 person
lovely blog!!!
LikeLiked by 2 people
Thank you!
LikeLiked by 1 person
you’re very welcome Courtney
LikeLiked by 1 person
Keep up the hard work I’m on a similar journey!!!! You can do it hun xxxx
LikeLiked by 2 people
Aw thanks girl! I’d love to hear about your journey!!
LikeLiked by 2 people
I was debating whether to put up my exercise and healthy wait diary on here! Because I’m really into the healthy lifestyle so I’ll think about it xxxx
LikeLiked by 2 people
You should do it! Makes for good accountability.
LikeLiked by 2 people
Yeah for sure!!!!
LikeLiked by 1 person
I am nominating you so keep an eye on my blog xxx
LikeLiked by 1 person
Okay I will keep an eye out!! xx
LikeLiked by 1 person
It makes me tired just looking at this! Best of luck with it! x
Kate Louise Blogs
LikeLiked by 2 people
Thanks Kate! 💕
LikeLiked by 1 person
Such a great and inspirational post, thanks for sharing!
Hugs Bella, http://nouw.com/bellss/shabby-chic-30325406 // Instagram: bellaskoog
LikeLiked by 2 people
Your welcome, Bella!
LikeLiked by 1 person
Wow, this sounds super intense! But it’s really inspiring, thanks for sharing.
http://www.aryachic.com/antelope-canyon-eight-wonder-world
LikeLiked by 2 people
Yes it was very intense haha! Definitely worth trying though!
LikeLiked by 1 person
I really admire your discipline and planning for an iron man. Not an easy fete! I also love your adorable workout attire. 🙂
xo, janea
http://www.theSTYLEtti.com
LikeLiked by 2 people
Aw thanks Janea for the kind words ☺️
LikeLiked by 1 person
I have never trained for any race or sporting event so can only imagine how challenging it is. You definitely need a good plan in place.
By the way, I love your workout gear.
Her Hive
LikeLiked by 2 people
Thanks Izabella, it was definitely hard. And my workout gear is from Calia, it’s so comfy!
LikeLiked by 1 person
It takes pure determination to be able to do that! You look amazing! thanks for sharing!
xo Yvonne
http://www.aproposh.com
LikeLiked by 2 people
Thanks Yvonne, it’s definitely hard haha
LikeLiked by 1 person
I love all your tips here. you are such an inspiration.
xo, Christianne
http://simplychristianne.com
LikeLiked by 2 people
Thanks Christianne!! xx
LikeLiked by 1 person
That’s intense. You look amazing! Good luck!
LikeLiked by 2 people
Thanks Jen!
LikeLiked by 2 people
How inspiring! Sounds like you were very dedicated to this. 🙂 Good Luck!
LikeLiked by 2 people
Thanks Jennifer!!
LikeLiked by 1 person
Your leggings are so cute, I love the flower details on them!
Camila,
My Vogue Style | http://www.myvoguestyle.com
LikeLiked by 1 person
Thanks Cami! xx
LikeLike
You’ll love Hawaii. I’m blessed to call it home!
LikeLiked by 1 person
Oh no way! Which island?!
LikeLike
Maui. 😎🌺
LikeLiked by 1 person
Super cool! Bet it’s beautiful there.
LikeLiked by 1 person
Oh my goodness! Training for an Ironman?! And here I was having a meltdown in the gym today because it still looks like I’ve been mostly sitting around eating potato chips after 4 weeks. (after a slight cry I was reminded that I am much stronger, so progress)
LikeLiked by 1 person
Progress is slow and results don’t always show immediately so hold you head up! We are always harder on ourselves than we need to be. You’ve got this girl!!
LikeLiked by 1 person
Reblogged this on Lincoln Life Blog.
LikeLiked by 1 person
Great commitment, I have massive admiration for what you are doing. Your post is very well written and presented, i love your site.
LikeLiked by 1 person
Aw thanks! I appreciate the kind words. xx
LikeLiked by 1 person
your welcome
LikeLike
I admire your dedication and commitment, this seems unachievable for me 🙂 I like your tights colour and print.
http://www.busyandfab.com
LikeLiked by 1 person
Thanks girl! And you’d be surprised what you can achieve with lots and lots of training haha I used to not be able to run even one mile, much less swim further than a few laps!!
LikeLike
what an inspiring post! I think it would be quite fun to train like this and see how I feel after 6 weeks! Thanks for sharing =o)
https://dreamofadventures.com/
LikeLiked by 1 person
You should give it a go! It’s time consuming but very rewarding xx
LikeLiked by 1 person
This sounds AWESOME. Incredibly difficult, but so worth it! If my work schedule lightens up, I so want to try this. You go, girl! xx
http://www.qustomquinns.com/blog
LikeLiked by 1 person
Quinn, you should definitely give it a try at some point! It’s very time consuming, but extremely rewarding! Thanks for reading xx
LikeLike
A wonderful set of exercises! I love summer, for because I can do in the fresh air. It’s a great pleasure!
LikeLike
Thanks Wanda, I agree, summer is the perfect time for working out outdoors- it’s so nice to feel the sun and enjoy the breeze! xx
LikeLike
Loveeee that top!!!! And this plan is awesome 😀
xx Sofia | SOFIAADOT
LikeLiked by 1 person
Thanks Sofia! xx
LikeLike
This is amazing! Thank you for the tips
LikeLiked by 1 person
Thanks for stopping by! xx
LikeLike
I love your leggings! Aaah I’d love to follow along with your exercise but I don’t have a bike and I can’t swim, haha. I’ll just have to jog and try other methods!
Kim
Simply Lovebirds
LikeLiked by 1 person
Oh no, well jogging is a great way to exercise to. When I am not training, that is what I normally do. Burns so many calories in such a short time! xx
LikeLike
Wow great post and plan. Have a nice day!
Gemma x
http://www.jacquardflower.uk
LikeLiked by 1 person
Thanks Gemma, you too!
LikeLike
enjoyed reading the post. soo need to start working out. beautiful pictures too.x
http://lippie143.blogspot.co.uk/
LikeLiked by 1 person
Thanks Nancy! xx
LikeLike
Wow looks like a crazy challenge!! Good luck with your training girl..you’ve got this!! ❤
XO, Jessi
http://www.mywhitet.com/my-city-i-love-la/
LikeLiked by 1 person
Thanks Jessi!
LikeLike
Wow, so well in shape!
xx from Bavaria/Germany, Rena
http://www.dressedwithsoul.com
LikeLiked by 1 person
Thanks Rena!
LikeLike
How awesome that you are joining!!! It sounds very difficult, so Im looking forward to hearing about your experience 🙂
xoxo
Ileana
Novelstyle Blog
LikeLiked by 1 person
Thanks for reading Ileana!
LikeLike
Nice
LikeLiked by 1 person
Thanks!
LikeLiked by 1 person
Which country do you reside
LikeLike
It’s so specific! I don’t need to train for an ironman but dang this could get me into shape in 6 weeks no problems!!
xo | Cindy Elena
http://www.boringclothes.com
LikeLiked by 1 person
Yes it would definitely get you into shape!! xx
LikeLike
Great post, very specific and top tips to keep us in perfect shape!! You go girl!! Thanks for sharing! Xo Ines
LikeLiked by 1 person
Thanks Ines!
LikeLike
I don’t think I can ever do the Iron Man. You are awesome girl and that training schedule sounds intense! The only training I’ve done was running for marathons, but anything else is crazy! haha!
http://www.rdsobsessions.com
LikeLiked by 1 person
Thanks Rach! Running a marathon is an insane feat, and if you can do that then adding in some biking and swimming is no problem haha Marathons are a huge accomplishment!! xx
LikeLike
I love how you break down the training regimen week by week! Such dedication- well done, babe!
-Ashley
Le Stylo Rouge
LikeLiked by 1 person
Thanks Ashley! xx
LikeLike
Love this! Thanks for the amazing tips♥
http://www.pamelayaquelin.com
LikeLiked by 1 person
Thank you so very much for this post! ❤ ❤
https://outfitsandmakeupblog.wordpress.com/2017/06/06/loreal-paris-colour-riche-matte-lipcolour-swatches-review/
LikeLiked by 1 person
Thanks for reading girly 🙂
LikeLike
I probably won’t enter in Ironman, but this weekly workout sounds intense!! Good luck you to 🙂
http://www.samanthamariko.com
LikeLiked by 1 person
Thanks Samantha!! xx
LikeLike
Hiii
This Blog is very helpfull for me,Thanks for this great post!
Good Work
Thanks,
Satish
LikeLike
I admire your dedication and you inspire me to take better care of myself.
Angelie // Ikkoryu Fukuoka – SM Southmall
LikeLiked by 1 person
Glad I could inspire you, Angelie 🙂
LikeLike
Aw that sounds very good! Great motivation! Thanks for sharing!
xx
cvetybaby.com
LikeLiked by 1 person
Your welcome xx
LikeLike
Wow! What a big goal you have! Excellent schedule you have created. I wish you the best with training. I love health and fitness.
LikeLiked by 1 person
Thanks Ipuna! xx
LikeLiked by 1 person
You are welcome!
LikeLike