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Writer's pictureLucy Hurn

How long do I need to train for an Ironman (or Half Ironman)?

Updated: Nov 12

Lucy Hurn Triathalon Coach at the Challenge Roth finish line
Lucy Hurn, Triathalon Coach, at the Challenge Roth finish line

Not sure whether you are ready for a race? Or which race to choose?


This is really important to consider before signing up to a race. Often I speak to people who have signed up to races because they want to ‘do the race’ but in reality, the race is a tiny amount of time (although it can feel ridiculously long on the day!) compared with all the time you will spent training beforehand.


So before signing up it's important to consider

a) do you want to spend that much time training?

b) do you have enough time available for training? (and for recovering from training rather than taking it out of your sleep time).


In terms of how you long need and how much time it will take each week, this is very much a piece of string question which really depends on your current fitness, availability, goals, the race, and what you want your race day to be like.


>> If you want some help weighing it up, book a complimentary, no obligation call and we can chat through the main things to consider before you sign up.


As a rough indication, if you are already doing a fair amount of regular training, I would suggest you begin building up towards the race at least 4 months out from a Half Ironman and 6 months out from an Ironman.


But you’ll want significantly longer if you’re not already consistently training, are starting from scratch, are particularly weak in one or more disciplines, haven’t done triathlons before or are aiming for a particularly demanding race / stretch goals.


And the best thing you can do to make things easier is to start building that consistent base as early as possible rather than waiting until the 4 or 6 month mark to really get started.


That said, everything is possible, I had one client who contacted me for Ironman training exactly 6 months out from race day, having not run for about a year, and he qualified for the Kona Ironman World Championships!



How much time do I need each week to train for an Ironman?


In terms of how much time it will take each week, again, it really depends, but most of my clients do:

  • 1-2 ‘short’ runs (60 - 90 minutes)

  • One long run

  • 1-2 c. 60 minutes structured bike sessions (usually done on a turbo where you can achieve a lot more in a short time)

  • One long bike (starting at around 1½ - 3 hours)

  • 1-2 S&C sessions (e.g. my Club Feel Fit sessions, or gym based, focused on strength, stability and mobility, not HIIT sessions)

  • 1-2 swim sessions

  • 1 rest day per week

For a Half Ironman it wouldn't vary that much but might be closer to once rather than twice a week, and the long sessions dont get so long.


As my clients move into the race phase (approximately the 2-3 months prior to race day), in general the short sessions remain similar but the long sessions get longer. (It's your choice but I recommend doing at least some of the long runs and bikes by yourself rather than with a club/ friends, so that you are used to pacing and entertaining yourself on race day.)


Your long bike session will potentially go up to the full distance/ the length of time you expect to be on the bike on race day (I use Best Bike Split to quite accurately predict this).


Long runs don’t tend to go over ¾ of full distance/ time or 3 hours, and you will be doing some brick sessions (running after your bike session). In addition I highly recommend adding open water swims (ideally some sea swims if the race is in the sea).


Given most long distance races are in the summer, when we also tend to have more social commitments, review your calendar for clashes before you sign up for a race. In general, I would advise choosing a race when you don’t have too much on, especially at the weekend (or whenever you do your long sessions) in those 2 months prior to race day. Even on the weeks when you have shorter sessions, you want to prioritise rest and recovery so you’re good to go for the forthcoming week.

It’s important to stress that as training goes up, recovery needs to increase. One of the things you’ll hear me say a lot is “you don’t get fitter from training, you get fitter from recovery from training” and if you don’t get enough recovery then you risk injury, illness or simply not improving. So consider how you will build up training without compromising on sleep or time for food prep, both key ingredients of your recovery.


 

Signed up for a race but now you’re not sure how to train for it?


I write personlised training plans, tailored to your goals, fitness and time. Why not book a complimentary, no obligation call and we can chat through your needs.

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