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Six months out

Aim for five key sessions each week.

Monday – 1 hour swim

Tuesday – 1 hour cycle

Wednesday - DAY OFF

Thursday – 45 to 60 min. run

Friday – 1 hour swim

Saturday – 60 min. run

Sunday – 2 to 3 hour cycle

Five months out

Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week.

At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.

Four months out

Monday – DAY OFF

Tuesday – 1.5 hour cycle/1 hour run

Wednesday – 1 hour swim

Thursday – 1.5 hour cycle/1 hour run

Friday – 1 hour swim

Saturday – 3 to 4 hour cycle/15 min. run off the bike

Sunday – 40 min. ocean swim/ 1.5 hour run

You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.

Three months out

Monday – DAY OFF

Tuesday – 1.5 hour cycle/70 min. run

Wednesday – 1 hour swim increasing distance at session

Thursday – 2 hour cycle

Friday – 1 hour swim

Saturday – 4 to 5 hour cycle/20 min run off the bike

Sunday – 45 min ocean swim/1.45 run

Two months out

If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN.

Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)

Monday – DAY OFF

Tuesday – 2hour cycle/1 hour run

Wednesday – 4km swim

Thursday – 1.5 hour ride/ 1.5 hour run

Friday – 1 hour swim

Saturday – 6 to 7 hour ride/10 min. run off the bike

Sunday – 45 min. ocean swim/1 hour cycle/2 hour run

One month out

Monday – DAY OFF

Tuesday – 1.5 hour cycle/1 hour run

Wednesday – 4km swim reducing to 3km until taper week

Thursday – 1 hour cycle/1.5 hour run

Friday – 1 hour swim

Saturday – 4 hour cycle

Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run

Pre-race week

Monday - DAY OFF

Tuesday – 2 hour cycle/1 hour run

Wednesday – 1 hour swim

Thursday – 45 min. cycle/30 min. run

Friday – DAY OFF

Saturday – 20 min. swim/30 min. cycle/10 min. run

Sunday – Race day. Enjoy!

Originally from: http://www.ironman.com/triathlon/news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx#ixzz3oJsmdpGk