10 hour week ironman training plan It is possible to successfully complete an Ironman with a 10 hour training week. Ideal for those people who don't have the time to do the long weeks that many of the standard training plans use. Monday - Recovery Tuesday - Bike intervals 1:15 - Run intervals 45 min Wednesday - Swim endurance 1:15 Thursday - Bike strength 1 hour - Brick run 15 min Friday - Swim strength 1 hour Saturday - Bike endurance 3:00 Sunday - Run long 1:30