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TEAM IRON COWBOY

9-week 5K Training PLAN

Train for my first race

Max Hours Per Week

4

Average Hours Per Week

3

Typical Week

5 Run, 2 days off, strength add on options

If you’re looking for a different 5K training plan, Click Here

$59

This one-time purchase includes the 9-week 5K plan which is designed to provide structure to the athlete for general fitness, weight loss, or to prepare the athlete for Week 1 of their formal running plan. 
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
CHOOSE PLAN
SAVE 50%

$97/MO
$48.50
FIRST MONTH

Monthly membership includes the 9-week 5K plan as well as privileged access to the knowledge vault, access to the coaches forum, exclusive product discounts, FREE webinars and more!
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
JOIN TEAM IRON COWBOY

$150/MO

Monthly membership includes the 9-week 5K plan as well as privileged access to the knowledge vault, access to the coaches forum, exclusive product discounts, FREE webinars and more!
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
GET COACHING
WORKS WITH
HealthFit
Apple Watch
GoogleWear
AndroidWear
Garmin
strava
ConnectIQ
polar
SufferFest
UA-Connected
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Add Your Plan to Your

PHONE OR SMART WATCH

The app makes it so easy to track workouts… that workouts actually get tracked… and the workout tracking contains the detailed data needed to optimize your training to get maximum results without injury.

Ideal for runners, cyclists, and multi-sport athletes and coaches in sports like triathlon, duathlon, xterra and more. Used by athletes, coaches and teams of many sports around the world where performing your best is what it’s all about. 

Step-by-step workout instructions

Structured workouts

Structured workouts (currently only available on the TrainingPeaks platform) are the next best thing to having a coach guide you through your workouts in person. On supported devices, such as Garmin, Zwift, or Wahoo, Trainer Road and many more, workouts in your Iron Cowboy plan can be exported to the device. When the workout begins, the activity duration, laps, and your custom intensity will be automatically displayed and alerted on your preferred training system. Additionally, your daily workouts can be automatically synced to your supported device.

Join the team

EVERY TEAM IRON COWBOY MEMBERSHIP INCLUDES

Weekly online group calls with James, Carlee and Arron to go over training tips, nutrition and upcoming events.

The Team Iron Cowboy complete video archive to help you train harder. Topics include: training tips, how to transition faster, bike maintenance/repair during a race, and much much more…

Balancing life and training can be hard, especially when receday is around the corner. Learn the tips and tricks that James has used to effectively balance his training and family life.

Have a training question? Stop googling and message your coach directly. We are here to help you reach your goals.

Our private Facebook group is reserved for Team Iron Cowboy Members only. Be apart of a community that share your drive and dedication to training.

Access the entire Team Iron Cowboy training plan library. All plans have been designed from scratch by James and his coaches.

It’s critical to optimize health and fitness before you begin training. Learn how to prepare your body and mind to maximize your results.

Who doesn’t love discounts. Membership discounts include: camps, retreats and gear like JayBird and Fezzari.

Team Iron Cowboy

Meet your Coaches

Lead by the best coaches in the world, our community of athletes, coaches and sponsors understand the challenges you’re facing, in your training and life. They’ve been there before and know how to help you reach your goals and maintain the balance that’s important to you.

James Lawrence

Guinness World Record Triathlon Holder
About James

Carlee Tulett

Elite amateur athlete and endurance athlete
About Carlee

Aaron Hopkinson

Triathlon and endurance athlete
About Aaron

James Lawerence

Guinness World Record Triathlon Holder
About James

Carlee Tulett

Elite amateur athlete and endurance athlete
About Carlee

Aaron

Triathlon and endurance athlete
About Aaron

training testimonials

What People are saying

It’s not everyday that you get to personally interact and learn from a living legend and his team of highly skilled professionals. It’s certainly not everyday that a team of highly accomplished professionals take a keen interest in YOUR personal mastery, from physical preparedness to mental agility.

Mario Santana
When my husband and I decided to train for the full ironman in South Africa we couldn’t find a better coach to help us reach this exciting and challenging goal! James and Aaron made our ironman journey exciting and memorable. Despite tough conditions we were mentally and physically prepared to crush the race and finish with a smile!
Dina Aly
The training I have received from TIC and Carlee Tulett has been second to none. They are amazing. There is an 80/20 balance of training that does not stifle you mentally or physically. The plans are doable. They are not daunting. That right there takes a huge load off of the intimidation of training for an Ironman.

Diane Stone

TEAM IRON COWBOY

9-week 5K Training PLAN

Train for my first race

Max Hours Per Week

4

Average Hours Per Week

3

Typical Week

5 Run, 2 days off, strength add on options

If you’re looking for a different 5K training plan, Click Here

$59

This one-time purchase includes the 9-week 5K plan which is designed to provide structure to the athlete for general fitness, weight loss, or to prepare the athlete for Week 1 of their formal running plan. 
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
CHOOSE PLAN
SAVE 50%

$97/MO
$48.50
FIRST MONTH

Monthly membership includes the 9-week 5K plan as well as privileged access to the knowledge vault, access to the coaches forum, exclusive product discounts, FREE webinars and more!
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
JOIN TEAM IRON COWBOY

$150/MO

Monthly membership includes the 9-week 5K plan as well as privileged access to the knowledge vault, access to the coaches forum, exclusive product discounts, FREE webinars and more!
  • 9 Week Training Plan
  • Access from a PC or mobile phone
  • Works with 9+ apps & devices
  • Step-by-step workout instructions automatically delivered to your compatible device
  • 50+ training plans to choose from
  • Weekly group calls with the coaches
  • Access to complete video library
  • Private Facebook Group
  • Direct access to the coaches
  • Pre-training coaching
  • Members only discounts
  • Regular 1-on-1 time with your coach
GET COACHING

James lives with his wife, Sunny, and their five children in Utah. After breaking several Guinness World Records, James wondered if he had truly found his mental and physical limits. He knew there was more. Experience firsthand the remarkable journey of James Lawrence and his family.

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JAMES LAWRENCE

James is originally From Calgary, Alberta Canada. He grew up a wrestler and later in life became to love endurance racing to escape the hectic routine of Corporate America. After losing everything in 2008, James turned to his new found passion for triathlon racing and went on to break two world records within three years. In 2015 James accomplished the unthinkable despite everyone saying his end goal was impossible. He completed 50 Ironman distance triathlons, in 50 days, in each of the 50 United States — The 50-50-50.

Carlee Tulett

Carlee Tulett is an elite amateur triathlete and experienced endurance athlete in a wide range of running, cycling, and triathlon events.  Starting in high school, Carlee found success in both soccer and track and field and eventually went on to compete as a 100 and 200 meter runner at Western Washington University.

After competing in various local running and triathlon events, Carlee registered for her first 70.3 in 2011 and sought coaching assistance from James Lawrence and Team Ironcowboy where she went on to qualify for the 70.3 world championships later that same year. In addition to winning and placing in various local events, Carlee snagged 3rd female in her first full distance at the Lake Havasu HIITS triathlon series. Subsequently, she joined Team Ironcowboy as a coach in 2015, completed the Ironman University Training certification, and has gone on to coach many athletes to race successfully in events ranging from 100 mile ultra trail runs to the Ironman World Championships in Kona. 

While staying home and raising her five little boys ranging from age three to 13, Carlee has managed to complete (and typically podium in) over 20 70.3 events, 4 full Ironman events, and a variety of  endurance road, trail, and cycling events. Recently, Carlee placed 2nd female in the ICON Livigno xtreme triathlon which qualified her for the Norseman xtreme triathlon in 2020.  Carlee brings to the Team Ironcowboy coaching staff her expertise in open water swim technique, mental toughness training, extreme endurance events, and balancing work and motherhood responsibilities with endurance training. 

AARON Hopkinson

Aaron was one of James’ #wingmen during the world record-breaking summer of 2015 and was instrumental in getting him through each day of the 50. Aaron’s attention to detail and work ethic is second to none. Aaron grew up in Pleasant Grove, Utah where he excelled as a wrestler dominating the competition taking his athleticism to a high level. 

He is a monster on the bike and his love for cycling got him into triathlon and competing in endurance sports. He has won and placed at different distances of triathlon. He is very well rounded having raced all distances of triathlon including competing at the Xterra World Championships in Hawaii, competing in ultras, many cycling events, and most recently competing in World’s Toughest Race Eco Challenge in Fiji hosted by Bear Grylls and put on by Amazon Prime. Aaron has been well taught by David Warden and is certified by Ironman University. He has been coaching with Team Ironcowboy since 2016. He loves seeing the success of others and help bringing athletes and people to their ultimate potential and help complete their goals.

5K Training PLANS

9 Weeks

  • GOAL
    Train for my
    first race

  • MAX HOURS PER WEEK
    4
  • AVERAGE HOURS PER WEEK
    3
  • TYPICAL WEEK
    5 Run, 2 days off, strength add on options
CURRENT PLAN

9 Weeks

  • GOAL
    Train with a
    limited time
    commitment
  • MAX HOURS PER WEEK
    5
  • AVERAGE HOURS PER WEEK
    3
  • TYPICAL WEEK
    6 Run, 1 day off, strength add on options
CHOOSE PLAN

9 Weeks

  • GOAL
    Beat my
    best time

  • MAX HOURS PER WEEK
    7
  • AVERAGE HOURS PER WEEK
    5
  • TYPICAL WEEK
    7 Run, strength add on options
     
CHOOSE PLAN

9 Weeks

  • GOAL
    Qualify for an
    elite race

  • MAX HOURS PER WEEK
    8
  • AVERAGE HOURS PER WEEK
    6
  • TYPICAL WEEK
    8 Run, strength add on options
     
CHOOSE PLAN