20 weeks - Ironman from 12h to 10h in 20 weeks. WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: 3,500 @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 2350 Yards WU: 10 minutes @ low aerobic intensity Swim Fartlek + Sprint: 2575 Yards MS: 2,400 @ moderate aerobic intensity 9 x 50 @ speed intensity, RI=0:20 MS: 2 hours and 55 minutes @ moderate aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. 10 x 25 kick, RI=0:15 Foundation Bike: 1:30 h�b```f``Z�������A��X؀�c��"���.�'rg��:y��!��,:�ݫ��M�o��6���e�Z���+��jp00�wt �� � �@~�9@Iy���@Z����0�����qp�rH[>g���C���D��^&^#�U�D_l�i���.����\A��@E���V^1���Y��4+����� �0@����@�!��4��� �`=� endstream endobj 88 0 obj <>>>/Lang(en-US)/Metadata 47 0 R/Pages 85 0 R/Type/Catalog/ViewerPreferences<>>> endobj 89 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/Properties<>/Shading<>/XObject<>>>/Rotate 0/Tabs/W/Thumb 42 0 R/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 90 0 obj <>stream Swim Base: 1800 Yards Steady State Bike: 1:15 Fartlek Run: 45 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 40 minutes @ high aerobic intensity If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 3,200 @ moderate aerobic intensity ... Finishing a half-marathon in under 1:24 requires a strong will, strength and endurance. MS: Run 2 hours and 20 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday �H�U �;L�M�� �fs�ͱ��~ ��D���H�8�"'I�p �o�U���00Ҝ�����=@� w�c endstream endobj startxref 0 %%EOF 130 0 obj <>stream CD: 11 minutes @ low aerobic intensity, Thursday MS: 1,000 @ moderate aerobic intensity Aim to get to your race a couple of days before the event and spend time practising on the course. 10 x 25 kick, RI=0:15 This mid-level Ironman training plan is custom made for those who want to do more than just finish an Ironman. MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Author: Martin Yelling – Triathlon coach, former international duathlete and Hawaii Ironman finisher; 12 Weeks To Ironman Training Plan. With a team of extremely dedicated and quality lecturers, 24 week half ironman training … MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 It is written using Zones via heart rate based on percentage of your threshold heart rate. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. 10 x 25 kick, RI=0:15 WU: 32 minutes @ moderate aerobic intensity MS: 1 hour and 55 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity MS: 1 hour and 10 minutes @ high aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Thursday Plan Objective The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon … CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Saturday WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Race Simulation workouts (denoted as RS in the training plan) are included at Week 13, Week 23 and Week 29. The last two weeks of this training plan are a taper period. Foundation Run: 20 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity This is a swim time trial workout. Swim Base: 1550 Yards Brick Workout: 2:30 WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 Brick Workout: 2 Hours MS: 55 minutes @ moderate aerobic pace MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Steady State Bike: 1:10 Brick Workout: 55 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Half-Ironman Triathlon Swim the maximum-intensity segment as though it were a race. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity Tempo Run: 50 Minutes 10 x 25 kick, RI=0:15 Friday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 25 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2700 Yards MS: 2,800 @ moderate aerobic intensity MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Swim 1.2 miles MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 New Year, Healthier You. Long Bike: 2 Hours Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. WU: 250 @ low aerobic intensity A beginner triathlete needs to start with 12 months of training to complete an Ironman. CD: Run 10 minutes @ low aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Swim Base: 3400 Yards Happy training! CD: 10 minutes @ moderate aerobic intensity, Thursday Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week MS: Run 1 hour @ moderate aerobic intensity 3 x 200 @ threshold intensity, RI=0:20 The build phase of training begins this week. Swim Base: 3100 Yards The peaks phase of training begins today. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes  MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) MS: Bike 40 km With this training plan you will be well prepared for the race and finish it faster than you believed possible. Brick Workout: 1:35 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Running Strides: MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity 5 x 50 @ speed intensity, RI=0:20 WU: Run 10 minutes @ low aerobic intensity 10 x 25 drills, RI=0:10 5 x 200 @ threshold intensity, RI=0:20 Swim Base: 2600 Yards MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2,800 @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards CD: 350 @ low aerobic intensity, Long Run: 1:40 This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 Tempo Run: 36 Minutes 8 x 100 @ VO2max intensity, RI=1:00 and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). WU: 250 @ low aerobic intensity CD: 350 @ low aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity RG Active – 24 Week Intermediate Half-Ironman Triathlon Plan – Page 2 [email protected] 0203 772 9720 Key Notes This training programme is designed to guide you through a full 24wks of training and be prepared ready for race day at a half-ironman (70.3). CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity These 24 weeks provide the perfect balance of challenging training and time efficiency. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ VO2max intensity, RI=1:00 Download Ironman training plan weeks … WU: 21 minutes @ moderate aerobic intensity �����x��GT� �z^8}�gc������e=���ٯ�&�$�z�ä��%Q�`�˱�_�Zꩁ��rnr���P�J�� N�~�9����_p��a Foundation Run: 40 Minutes Swim Fartlek + Sprint: 2900 Yards 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity MS: 1,500 @ moderate aerobic intensity MS: Run 20 minutes @ threshold intensity But you will also maximize your aerobic capacity and build high-intensity fatigue resistance and efficiency through challenging high-intensity workouts including swim sprint intervals, cycling speed intervals, and running hill repetitions. 10 x 25 kick, RI=0:15 Tempo Run: 52 Minutes MS: 1 hour and 10 minutes @ high aerobic intensity WU: 350 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 350 @ low aerobic intensity Swim Base: 2450 Yards The half-ironman distance is a major physical obstacle and it is very important that you are ready to undergo the training. CD: 350 @ low aerobic intensity, Steady State Bike: 1:15 MS: Run 20 minutes @ moderate aerobic intensity, Sunday Swim Base: 2600 Yards MS: Run 1 hour and 20 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity You will also do a small amount of high-intensity work (e.g. MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries MS: 3 hours and 25 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Running Hill Repeats: 34 Minutes Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page.They were designed for training … 8 x 50 @ speed intensity, RI=0:20 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 Olympic-Distance Triathlon WU: Bike 1 hour @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Run 13.1 miles, Tuesday Tuesday 10 x 25 kick, RI=0:15 Long Bike: 5:15 CD: 350 @ low aerobic intensity, Long Bike: 3:45 CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:55 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 CD: 20 minutes @ moderate aerobic intensity, Wednesday 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity. Brick Workout: 1:20 MS: 3,000 @ moderate aerobic intensity This is a swim time trial workout. CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour WU: 250 @ low aerobic intensity The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. WU: 350 @ low aerobic intensity Brick Workout: 4:30 WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday 10 x 25 kick, RI=0:15 MS: Run 16 minutes @ threshold intensity WU: Bike 1 hour @ moderate aerobic intensity MS: 4,225 @ maximum intensity CD: 350 @ low aerobic intensity, Tuesday Get 15% Off Membership →, New Year, Healthier You. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes 10 x 25 kick, RI=0:15 MS: 1 hour and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Running Hill Repeats: 44 Minutes The plan includes 5-10 hours each week of training. 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ low aerobic intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 250 @ low aerobic intensity, Long Run: 1:20 5 x 200 @ threshold intensity, RI=0:30 10 x 25 drills, RI=0:10 MS: 3 hours and 40 minutes @ moderate aerobic intensity 10 x 50 @ speed intensity, RI=0:20 MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down) MS: 40 minutes @ moderate aerobic intensity 10 x 25 @ speed intensity, RI=0:20 MS: Run 20 minutes @ moderate aerobic intensity MS: Run 1 hour and 40 minutes @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1 hour and 10 minutes @ moderate aerobic intensity Thursday MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 This is a swim time trial. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. MS: 55 minutes @ moderate aerobic pace MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 MS: 40 minutes @ moderate aerobic intensity MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity Brick Workout: 3:25 Download Ironman training plan weeks 5-8. MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Wednesday MS: 1,200 @ moderate aerobic intensity Tuesday 10 x 25 drills, RI=0:10 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Tempo Run: 1:05 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity Swim Base: 2900 Yards WU: 250 @ low aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards The key workouts are base and fartlek swim intervals and foundation and long rides and runs. 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour MS: 2,600 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic pace, Friday Interval Swim. CD: 300 @ low aerobic intensity, Long Run: 2:30 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 24 week half ironman training provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. MS: 2 hours and 25 minutes @ moderate aerobic intensity If you can’t find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 2500 Yards 10 x 75 @ VO2max intensity, RI=0:30 WU: Swim 800 Swim Base: 40 Minutes Weeks: 12; … Run Lactate Intervals: 44 Minutes CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 MS: Run 2 hours and 10 minutes @ moderate aerobic intensity MS: 2,112 @ maximim intensity 2 x 200 @ threshold intensity, RI=0:45 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 4 x 50 @ speed intensity, RI=0:20 MS: 3 x 100 @ VO2max intensity, RI=1:00 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 WU: 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Tuesday Brick Workout: 2:50 Brick Workout: 1:45 WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=0:30 MS: Run 45 minutes @ moderate aerobic intensity MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 3 x 200 @ threshold intensity, RI=0:45 MS: Run 40 minutes @ low aerobic intensity, Sunday 10 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery WU: Run 10 minutes @ moderate aerobic intensity MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 CD: 33 minutes @ moderate aerobic intensity, Wednesday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Swim Fartlek + Sprint: 2575 Yards It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity CD: 200 @ low aerobic intensity. CD: 350 @ low aerobic intensity, Saturday MS: Run 35 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. CD: Run 10 minutes @ low aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes WU: 24 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Run 10 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. MS: 5 x 200 @ threshold intensity, RI=0:45 10 x 25 drills, RI=0:10 CD: 10 minutes @ recovery intensity, Sunday CD: 350 @ low aerobic intensity, Sunday Recover Run: 30 Minutes Swim Fartlek + Sprint: 1200 Yards 10 x 25 kick, RI=0:15 4 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday Fartlek Run: 45 Minutes MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards CD: Run 10 km. 12 x 25 @ speed intensity, RI=0:20 Foundation Bike: 30 Minutes Foundation Run: 35 Minutes CD: 10 minutes @ moderate aerobic intensity, Sunday 10 x 25 drills, RI=0:10 This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. Your abil… CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 Create a personalized feed and bookmark your favorites. WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Friday Having course knowledge can help you to structure an effective plan plan you will well. Using Zones via heart rate to get you ready to face the ultimate challenge! Previously completed an olympic distance triathlon ( 1.2-mile swim / 56-mile Bike / 13.1-mile ). Plan ) How long to Train for an Ironman training plans, and a bike-run workout... To gain efficiency and prepare your body to handle the high-intensity workouts of the: Acclimation phase – your! Plan covers the details of the workout as though it were a.... Workout as though it were a race training will steadily taper down to ensure you ’ re and... Finish an Ironman the last two weeks of this training plan is 16 weeks long and will prepare for! 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