We collaborated with Iron Girl to create this easy-to-follow training guide for 5k, 10k and half marathon runs along with sprint and intermediate distance triathlons. Each training plan features a daily workout schedule, plus we include nutrition recommendations, a packing list, and a heart rate training guide.
Visit any Athleta Store to pick up this free guide or Download a Printable PDF File »
(Adobe Reader required)
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I just printed out the training guide . Very good!
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Love that Lisa B. is the front runner in the above photo! She’s come a long way since she got hurt!
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This looks really great. I’m trying to send this to my photo account at costco so I don’t waste the ink on my printer. It says there is an error to it. Is there another way to get this document? Thanks.
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Thank you IronGirl!!! Keep on inspiring and supporting!
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Alysa, we designed the pdf version with minimal photos so it would not use a lot of printer ink. I’m not familiar with the requirements for Costco, but if it’s specific to photos they probably want a jpg file. We don’t have the training guide available in that format, but there are other printing services, like FedEx Office, that will accept a pdf file and print it for you. I hope this helps!
~Michelle
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Sweet… thanks!
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Hope you all LOVE it!! There was a lot of passion put into the book, with you all in mind! Enjoy and keep on enjoying your active lifestyle…see you all at Iron Girl Clearwater!!
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Can’t wait to pick this up. I signed up for my first iron girl. I am in DC and will visit your new store this weekend.
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This is cool but I would have loved to see a full marathon training plan too, that’s on my list for the year!
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Hi Penny,
At this time there’s no marathon in the Iron Girl race series, but we’ll pass along your interest. We do have a free marathon training plan developed by Sage Rountree. Click here to access it »
Kudos to you for taking on a marathon!
~Michelle
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This will be my first half marathon, and I’m equal parts excited and nervous! I’ve been training since September, and can’t believe how the time has flown.
Thanks so much for posting the training guide. Every extra piece of advice and learning definitely helps!
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I really liked the guide, but I wish it had included some strength training along with the more aerobic activities. Any suggestions for a complementary strength plan?
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Thanks for the guide. However, my area we do the Iron Girl Duathlon. Would really like to see a training guide for the event that we will participate in. Thank you.
PS: This is my second Iron Girl Duathlon. Never thought I would do one, let alone two, but you guys do such an amazing job putting it on, hard NOT to want to do it again.
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I really like having this training guide! I have run a few 5K’s and am getting ready to do another in 2 weeks. I have been running a little over the last couple weeks, but had a four month break. Having run 5K’s before, but having a long break, where would you recommend starting?
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Come balance out all that training with a FREE Yoga class this Sat March 10 at Athleta Philadelphia 8:30-9:30am!
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I’m a first-timer to the Iron Girl triathlon and this guide looks easy for a beginner like me! Looking forward to it!
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Hello Erika, I am glad you like the training guide. Good for on getting on track for your 5K racing. With the race coming up so quickly, just take your time on race day, don’t push it or rush it, take walk breaks if needed during the race.
You want to take the time to build your training and mileage again so you can get back into yoru 5K racing.
The Iron Girl Team
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Hello Laya, happy to hear you like the guide.
When it comes to adding in aerobic activities we have listed days that are marked cross training.
If you are following a running program in the training guide, the options is yours to do such this such as yoga, swimming, spin class, group fitness classes as terrific options for adding aerobic activities.
If you are following the triathlon training guide, you want to stay away from swim, bike and run, as you will be doing lots of that already. Group fitness classes are great to break away from the triathlon training routine.
In terms of a complementary strength training plan, visit your local fitness club to find out the options available. Also I have to plug our Spinervals DVD, Iron Girl Vol. 3 – StrEndurance with Iron Girl. It is the perfect at home routine to help with your strength training. Learn more at http://www.coachtroy.com/products/item85.cfm
Happy training.
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Hello Steph, congrats on your first duathlon, now on to your second one!
Visit our Bloomington event training page, we have a duathlon training program available there. http://www.irongirl.com/Events/Bloomington/Training.htm
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Thank you! What a great support this site is and what a great tool. Thanks for offering it.
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I am using the training guide for the 5K training. I’ve never done training before and I am not sure if I can workout with weights on the off days. I was thinking of just lifting weights to workout my arms and doing situps, but nothing working out the legs. Is that ok or am I supposed to nothing at all other than the training?
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Hello Kathleen, glad to hear the training guide to reach your 5K goal. The off days are used to get you a rest a chance to recovery from running. You can certainly add weight training on those off days as you mentioned or just completely rest. It will all depend on how your are feeling.
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I just downloaded the training guide to my iPhone. I’m slated to run my first 1/2 marathon this Thanksgiving in Atlanta. I feel perfectly happy running a 5K now, am working toward a 10K, and am really looking forward to running the 1/2 with my husband, sister-in-law, and brother-in-law.
The thing that concerns me looking at the training regimen is the 4 days of running. I really only have time for two days, with martial arts (2-3days), CrossFit (1day), and swimming (1day) taking up the rest of my time. Do I need to turn 4 days over to running or can I get away with just two days – one long run, one short run? Can I actually run in the morning on days when I’m going to go to aikido training at night? I certainly want to avoid over-exertion or injury; HELP!
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Hello Caroline, good to hear your training is going well for your first 1/2 marathon this fall.
It sounds like you have a good base for your fitness and time to move up to the 1/2 marathon distance.
As you move to the longer runs, it is important that you have a consistent running schedule of at least four days a week.
You do want to be careful with overtraining and potential for an injury. On your CrossFit day and swimming day, you can make those easier, less intense workouts in order to get your runs in. Use those run days for your shorter, less intense run sessions.
The key to developing your base is to ease up the time running to avoid injury. You have to get your legs and body fit for running, which requires getting out there.
Good luck with your training!
The Iron Girl Team
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My husband (yep, he’s an Iron Girl too) and I are almost finished with the 5K training. Is there any type of maintenance program after that?
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Hello Kathleen, thanks for the update. That is good news that you and your husband are almost finished with the 5K training program. Have you set a goal for doing a 5K race? In terms of what is next, certainly participant in a 5K race. Then consider a new goal of another race, maybe another and how about moving up to a 10K. Enjoy the training and the journey.
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Great guide and it arrived the day before my first DU—so the packing list is greatly appreciated. Having intervaled a 13.1 in April and a few 5K distances under my belt I’m now ready for a Bridge to 10K program, again the guide arrived when I needed it! Can I shave a couple of weeks off of yours? Thanks!
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Congrats Lucyland on getting a few runs under your belt and now ready for a 10K. Based on your training with the 13.1 and 5K, you can back off a few of the 10K weeks since you already have a good running base.
Good luck on your next race goal.
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Hi, I am training for a Sprint Triathlon and came across this training guide. I am so excited to tri it! However I got an error message when attempting to download it. This is what came up” Adobe Reader could not open ‘Athleta-Iron-Girl-Training-Guide-1.pdf’ because it is either not a supported file type or because the file has been damaged (for example, it was sent as an email attachment and wasn’t correctly decoded).” Any thoughts? Thanks.
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Hi Tracy,
Sorry you’re having trouble downloading the pdf file! We’re not having a problem on our end so I’m not able to determine why you’re having trouble. If you’re using the latest version of Acrobat reader and are still having problems, it would be helpful to know your operating system (Mac or Windows?) and browser (Internet Explorer, Firefox, Safari or other?) and what version of the browser you’re using so we can try to replicate what you’re experiencing. Thanks in advance for any additional info you can provide.
Michelle
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I wanted to say thanks for this Training Guide! I used it for training for my first intermediate sprint course that I swam/biked and ran in yesterday!! I don’t think I would have been ready without the guide. I also love how a lot of times you have it broke down in minutes to complete rather then miles. Something about that tiny change in wording made it seem way less intimidating. I completed the tri in 2:45 and my goal was to finish in under 3 hours. Not the fastest, but the most I had ever pushed myself! (swim was 1500 meters, bike 21 miles and run 5.21 miles). Thanks again!!
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Congratulations Regi on finishing in your first triathlon! We are pleased to hear the training guide help support your efforts. The first event is about finishing, next another new event goal and time.
Thanks for the feedback and sharing your success.
“Winning isn’t always finishing first. Sometimes winning is just finishing.” – Manuel Diotte
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Love the training guide! I’ve used it to train for my very first 5K and 10K and I’m currently getting ready for my first half-marathon. I look at it every day and am so motivated! Would love to see full marathon training guide added to it.
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Avila, thanks for the suggestion! We don’t currently have a marathon as part of the Iron Girl race series, but we do have a free marathon training plan created by Sage Rountree (http://www.athleta.net/featured-athletes/sage-rountree/), one of our “alumnae” sponsored athletes. You can find it here — http://www.athleta.net/2010/06/15/training-for-a-marathon-part-1/ — along with links to all of her 5k, 10k, and half marathon training plans that integrate yoga for runners. I hope this is helpful!
~Michelle
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Thanks for the guide and the inspiring website! I am going to train for a 10k and hopefully lose weight along the way. This will be my first time training with a Heart Rate Monitor. I’m at a total loss in knowing how to find one. Can you give me some tips on what I should look for? Is the very basic one that shows my heart rate, calories, and a few other stats okay? Thanks
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Hello Melissa, a 10K is an amazing goal and will help you reach your weight lose goals onl the way.
Check out Polar Heart Rate Monitors at http://www.polarusa.com/us-en/
They have many models available under their product finder section that will guide you through questions on what your goals are and match you with their products. Polar is the leader in the industry and will help you reach your 10K and weight loss goals.
The Iron Girl Team
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Hello, Where can I find the times that the race needs to be completed in? I am interested in the Vegas race this fall. I have completed 2 Danskin Triathlons. They do not have times that are mandatory. I am wondering if this Vegas race would be good for beginners? Thanks much
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Hi! I just printed the Training Guide. It’s perfect and so doable. I’m competing in my first triathlon, a sprint, at the end of June. My ultimate goal is to finish, have fun and lose some weight. I did notice that there is no weight training in the schedule. I would like to add some weights for total body sculpting or at least upper body strength/scuplting. Any suggestions or guidance? Thanks so much.
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