A clear way toward the goal.
Choose a race-specific plan or build from where you are now.
Ironman
Course-specific preparation shaped around terrain, weather, travel, and race-day execution.
Program guideKailua-Kona, HawaiʻiKona 140.6
Lava · heat · trade windsRace-specific preparation for the ocean swim, exposed bike, hot run, fueling, and long-course execution in Kona.
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Coming soonCascais, PortugalCascais 70.3
Atlantic · wind · rolling roadsA coastal half-distance program for Atlantic swell, wind, rolling roads, and a fast exposed run in Cascais.
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Coming soonNice, FranceNice 140.6
Descents · mountains · heatA location-specific preparation program for the technical, mountainous bike course around Nice.
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Coming soonLake Placid, New YorkLake Placid 140.6
Climbing · cool water · weatherA location-specific preparation program for the climbing and variable conditions of Lake Placid.
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Coming soonCozumel, MexicoCozumel 140.6
Current · wind · humidityA location-specific preparation program for warm water, wind, heat, and long-course racing in Cozumel.
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Meet yourself where you are.
Start gently, return carefully, or build toward a bigger effort with a plan that changes when life does.
- 4 days
Start running
A gentle run-walk introduction that opens the door without making the first week a test of willpower.
- 4 weeks
Return to running
Rebuild consistency after a layoff with cautious volume, recovery checks, and room to repeat a week when needed.
- 8 weeks
Build an aerobic base
Develop durable easy volume, add one controlled quality touch, and use down weeks before fatigue starts making decisions for you.
- 18 weeks
Prepare for a marathon
A progressive marathon arc that moves from adaptation to race-specific work, then protects the taper and race week.
IRONMAN® is a registered trademark of World Triathlon Corporation. Pallie is independent and is not affiliated with or endorsed by the race organizer.