How to Prepare for the Ironman Race in 500 Days: Josipa Popović

Task: 3.8 km of swimming, 180 km of cycling, 42.2 km of running
Time limit: 16 hours

We are talking to Josipa Popović, kinesiologist and physical education teacher from Umag, prompted by her decision to register for the Ironman race, which will take place on 21 September 2025 in the town of Cervia in the Italian region of Emilia-Romagna. The race will take place not long after Josipa’s 46th birthday, and in this interview, she shares how she has been preparing for this demanding race and where in north-western Istria she has been training.

Yes, so far, I have focused on running and I have finished a total of 7 marathon races. When it comes to cycling, I’m a complete rookie, and even though I have passed my swimming exam when studying to become a kinesiologist, I still have a long way to go to perfect my technique. I have never participated in any cycling or swimming competitions so I’m starting from scratch in that area.

I’ve had the Ironman on my mind for a few years, and I think it’s finally time for me to see what I can do in that competition. The decision came naturally, because I wasn’t able to run for a while due to back pain. I thought that if were to continue only running, I would exacerbate my injury, so I decided to add swimming, cycling and strength exercises to my training regime. I think this will help strengthen my entire body and get me into a shape that will allow me to complete the Ironman.

Right now, my goal is to complete the race. I haven’t decided on a time, but the picture might become clearer as the months go by.

The biggest challenge? There are so many. 😊 So far, everything seems very difficult because I haven’t trained in a year and a half due to injury. But I can see myself improving month after month so I’m motivated to continue.

The Ironman is no joke and I am well aware of this. That’s why I’ve enlisted the help of Dejan Patrčević, a coach who is one of our best triathletes and a seasoned Ironman. I train with him on a weekly basis, he leads me through the preparations. I’m still at the very beginning, so the training will be moderate until I obtain the necessary fitness and endurance levels. They will become more and more difficult with time. At this stage, I train for 9 and a half hours every week, dividing it into swimming, cycling, running and strength exercises.

In summer, swimming practice takes place in the sea. I choose a route and allot a time frame for swimming for that day. Since during the race, the swimming portion also takes place in the sea, this is the perfect way to prepare because the conditions are similar to what I’ll face at the Ironman. In winter, I swim at the pool of the Sol Garden Istra hotel. I run at the multi-purpose court in Umag because it allows me to run on a tartan track, and it suits me perfectly because it’s a softer surface and there are fewer risks for injury. I cycle throughout Bujština. I try to avoid main roads unless it’s inevitable, I prefer local roads where there’s less traffic and it’s much safer. My favourite (and most challenging) cycling route is from Umag to Oprtalj, as it is completely ascending. Since I work in a school in Umag and another in Oprtalj, I sometimes take my bike to school, combining business with pleasure.

For now, I’m using a regular road bike and I’ll probably use it for the race. I like to keep things simple 😊

Definitely. I’m lucky to live in Umag, and the whole surrounding territory is a fantastic training ground. North-western Istria is a great choice when preparing for the Ironman, and triathlons in general, because the climate is mild, and you can train outdoors year-round. You can even swim through most of the year, especially in a wetsuit. Also, there are various terrain types, from hills to valley and coastal areas, which is great for getting yourself into shape. There is nothing better than being able to train in the open air.

I’d say both. You definitely have to prepare your body for the strain it will face, but your mind needs to be the strongest part of you during the race. That’s where I rely on my determination and passion for sports that I’ve had since I was little. As soon as I started walking, I put on a pair of sneakers, which are still my favourite shoes. That’s why I studied kinesiology, it was the only option for me.

Oh, yes! I once faced a very tricky situation during a marathon in Treviso. I felt pain in my groin area from the very start, and it persisted throughout the race. It turned out I had a fractured pubic bone. But, I completed the marathon, with the best time out of all seven I’ve run so far. I’d say that was my biggest mental and physical win. I did have to rest for 6 months after the race, but that’s not important. 🤏

Sport is my way of life. Sometimes more, sometimes less. But it’s always there. I also want to set a good example for my kids and help them learn never to give up in life.

I’ve recently read a book by Đurđica Orepić, a woman I admire greatly. She ran her first marathon at 47 and she completed 11 Ironman races by her 60th birthday. Hats off! In her book, Đurđica writes how she was watching an Ironman race on Youtube and thought to herself that those people must be superhuman. That’s precisely how I feel, but I also know that I’m determined enough to become one of them. What I’d like to say to women who might be unsure about whether to do the race or not is – just go for it, everything else will fall into place. 🙂

If Josipa has inspired you to try something similar, we have an idea. Every year, Poreč is the setting for the biggest triathlon race in Croatia and this part of Europe, the Plava Laguna Ironman 70.3 Poreč. The distances are half as long as those in the full Ironman race, so this is the perfect chance to test your limits. Join us!