A strong foundation sets you up for a great season!

This program develops a solid foundation of fitness for Ironman and Half Ironman racing.  It is a preseason plan you start 8-16 weeks out from your key race to build towards a race-specific plan.  It is called a FOUNDATION Plan as it builds the key fitness qualities you need to have in place before you start training specific race pace for your event.

It is designed to be scaled to YOUR time available so you can use this plan multiple times as you get fitter or when you have more or less time available.

Designed by 5x Offroad World Champion  and 6x IM 70.3 Champion Melanie McQuaid, this program will provide key training stimulus you need to be ready to race Ironman triathlon.

This plan also unlocks access to MelRad Racing squad Office Hour seminar events and early access to Squad training camp events.  If you are curious about what the MelRad philosophy is, this is a good introduction.


Price is $149 USD


The workouts are prioritized each week so you choose which ones you do according to your available time.  Training at least 6-8 hours/week is advised before starting the program.


ironman foundation training plan


The 8 WEEK HALF/FULL IRONMAN FOUNDATION PLAN includes a minimum of 3 swims, 3 bikes and 3 runs per week.  If more time is available, extra time can be spent equally in all sports but adding more time in a 2:1 ratio of cycling to running is advised.


Sure! If you have more than 8 weeks, repeating weeks will be effective.  You can also use it between races and for multiple seasons.


Adding COACHING ON DEMAND will complement this program.  Adding GENERAL STRENGTH CIRCUITS on run days is a great way to mitigate overuse injury risk and speed up recovery.  There is a strength routine provided as an optional session in this plan but using the COD Library to complement this program will add variety and coaching instruction to your strength training.


There are specific instructions included in the document on how to execute the sessions, equipment needed and an explanation of some of the intensities described in the workouts.  But if you have more questions just CONTACT MEL!! 

Email support is provided with this plan.

Please make sure you consult your physician to ensure you are ready to embark on this or ANY training program.  Once you have committed to buying this plan it is YOURS and you can use it for any race you choose.  There are no refunds once you have committed to purchasing.

If you would like MORE CUSTOMIZATION I am all about that!  Just book a consultation and I will commit some time to addressing your unique needs to make this plan work best for you.

Ready to get to work?  Let’s take the guesswork about WHAT you are going to do and you just focus on DOING THE WORK!