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Patrick's complete bio
Performance Training Systems
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Patrick McCrann, author of the 10Hours A Week training series, combines his extensive race experience with proven endurance training methlodology to deliver this suite of online training plans for you. Patrick has coached more than 250 athletes to the Ironman finishline, including the World Champs in Hawaii. His writings and blogging on triathlon, training and the endurance lifestyle have appeared on Xtri.com, TransitionTimes, Active.com and in Inside Tri magazine. Patrick has built an extensive network on online resources for endurance athletes, including PTS, 10HoursAWeek.com, YourNextRace.com, and AskATriCoach.com. He has competed in nine Ironman races, from Klagenfurt to Kona, from a low of 11:44 to his personal best of 10:01. Whether you are looking for a pre-built triathlon training plan or the monthly support of The Program, Coach P has you covered!
Pre-Built Triathlon Training Plans
Whatever your budget, goals or race distance, find a training plan specifically designed to fit your needs. Coach Patrick has combined his four plus years' experience coaching endurance athletes with his own multisport racing history to create affordable, comprehensive training plans that will take you all the way to race day. Patrick combines the power of Training Peaks with an online forum and a network of other endurance sites to provide a one-of-a-kind training and racing experience.
Each Tri Training Plan includes:
- Detailed training and technique guidance (drill videos and technique demonstrations provided when available).
- Triathletes get access to the 10Hours Wiki, an online resource originally started for Ironman racers that has grown into a valuable tool for all triathletes.
- Runners get access to Patrick's Ironman Run Training Guide, with video and photo guides.
- Training questions answered in initial phone call and via email (through your race).
- Access to Patrick’s frequent emails to coached athletes.
- Race specific cheat sheets (prepared upon request).
- An online, 24/7 accessible format that you can customize to meet your schedule (shift workouts to a different day) and your personal workout needs (adjust times, durations as needed).
- Detailed workout descriptions with room for your individual comments and feedback.
- A daily log that tracks up to eight different categories, including daily and weekly hours trained, distance logged in all three disciplines, weight, stress level and more.
- Discounts at PTS sponsors
» Pre-Built Half Iron Distance Plans with Heart Rate
Half Iron 2007 w/ HeartRate - Advanced - 18wks 18 weeks
Half Iron 2007 w/ HeartRate - Beginner - 18wks 18 weeks
Half Iron 2007 w/ HeartRate (Build Weeks Only) - Advanced - 10wks 10 weeks
Half Iron 2007 w/ HeartRate (Build Weeks Only) - Beginner - 10wks 10 weeks
Half Iron 2007, Hilly Terrain, with HeartRate -- 18wks 18 weeks
» Pre-Built Half Iron Distance Plans with Power
Half Iron 2007 w/ Power - Advanced - 18wks 18 weeks
Half Iron 2007 w/ Power (Build Weeks Only) - Advanced - 10wks 10 weeks
Half Iron 2007 w/ Power (Build Weeks Only) - Beginner - 10wks 10 weeks
Half Iron 2007 w/ Power - Beginner - 18wks 18 weeks
Half Iron 2007, Hilly Terrain, with Power -- 18wks 18 weeks
» Pre-Built Iron Distance Plans with Heart Rate
Ironman 2007 w/ HeartRate - Advanced - 20wks 20 weeks
Ironman 2007 (Build Weeks Only), Advanced, with HeartRate -- 10wks 10 weeks
Ironman 2007 (Build Weeks Only), Beginner, with HeartRate -- 10wks 10 weeks
Ironman 2007 w/ HeartRate - Beginner - 20wks 20 weeks
Ironman 2007, Hilly Terrain, with HeartRate -- 20wks 20 weeks
» Pre-Built Iron Distance Plans with Power
Ironman 2007, Advanced, with Power -- 20wks 20 weeks
Ironman 2007, Beginner, with Power -- 20wks 20 weeks
Ironman 2007 (Build Weeks Only), Beginner, with Power -- 10wks 10 weeks
Ironman 2007 (Build Weeks Only), Advanced, with Power -- 10wks 10 weeks
Ironman 2007, Hilly Terrain, with Power -- 20wks 20 weeks
The Program
A new solution to fill the void between stand-alone training plans and hands-on personal coaching. Don't fight the system, get a subscription!
By joining The Program, you'll get monthly training plan installments delivered into your online account, all personalized to meet your schedule, your limiters, and your progress. A real live PTS coach will tweak the plan for your schedule and race goals and update it monthly. You can connect with a PTS coach via a private online forum, a monthly conference call, or during an online chat session. You will even have access to our online library of swim, bike, and running technique videos. Sign up for The Program today and let the experts at PTS get you ready to race!
How It Works
- Select your initial plan: Iron, Half Iron, or Sprint + Olympic.
- Purchase the plan template to begin and create a Training Peaks account.
- Complete the Athlete Survey (attached to first workout of the plan) and email to Coach Patrick.
- A PTS Coach will customize your plan to your parameters, and will put the first four weeks into your account.
- Participate in The Program private online forum, conference calls, and online chat for support.
- Make remaining monthly payments (as prompted by your workout calendar).
- Train, Improve, Crush your race!
What You Get
- A premium training plan, refined every year for the past five years, customized to your unique schedule and training requirements!
- A FREE TrainingPeaks.com account--a $19.99 monthly value!
- Access to the Training Plan Support Forum, staffed by professional coaches waiting to answer your training and racing questions.
- Twice monthly webchat and/or conference calls.
- Discounts from PTS sponsors.
- First cut at all PTS camps and training events (www.ironcamp.com).
- Two months FREE per year! Off-season? Need a break? Not a problem! Every 6th month of The Program is free.
The Cost
First Month:
- $99 (includes plan set up and free PTS shirt)
Monthly Subscription Fees:
Note: $5/mo discount for enrollment in automatic CC payment.
- Half Ironman/Ironman: $85/month
- Sprint/Olympic: $75/month
- Runners: $65/month (email for details)
- Club and corporate team discounts are available. Contact Coach Patrick for more information.
The Program: Ironman-Distance Group
The Program: Half Iron Distance Group The explosive growth of the 70.3 series – including the addition of a national championship race in Clermont, FL – means there are literally hundreds of half iron distance races around the globe. Regardless of the season, there is a half iron happening somewhere! Join this group to learn the ins and outs of training for a middle-distance event; including how to manage nutrition, how to race the distance, and how to appropriately include intensity in your program. Whether you are training for your first half-iron race or you are aiming for a PR / earn that trip to Clermont, FL, slot we can help. Choose a plan from the list below that matches your ability level and schedule and get started today!
Note: If your season schedule requires more just jumping in with a plan (i.e., you have six months to race an all the current plans are four months long), you can submit an email request for a Custom Plan.
» View Half Iron Distance Plans
Half Ironman, Advanced, with Power 18 weeks
Half Ironman, Beginner, with Power 18 weeks
The Program: Sprint+Olympic-Distance Group You’ve caught the triathlon bug and you not only want to compete…you want to do your best. You’ve tried following training plans from magazines (too cookie-cutter!) and you’ve considered a coach (too expensive!), both with no success. Look no further, The Program is here to help you reach peak triathlon fitness without reinventing the wheel. Follow our proven training strategies, interact with peer athletes, get your training and gear questions answered in our online forum. Access to leading triathlon coaches – at a fraction of the price – is finally within reach. Pick the plan that matches your ability level and schedule from the list below and get started today!
Note: If your season schedule requires more just jumping in with a plan (i.e., you have six months to race an all the current plans are four months long), you can submit an email request for a Custom Plan.
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Training Plan Details and Plan Descriptions
Half Ironman, Advanced, with Power $99.00  |
Plan Description and Athlete Profile  View the Plan Preview
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You are a veteran of the half-iron distance. This is your A-level race and you want to make a strong statement with your performance (PR or a solid AG placing). You plan on racing several times this year and are ready to put in a long weekend or two to make sure you are in tip-top shape for race day. Experienced athletes should have a bike trainer, a local masters swim group and access to a gym. Athletes should be prepared to set aside 8-15 hours a week to train.
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| Half Ironman, Beginner, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This is either your first attempt at a half iron distance or you are making a comeback after some solid time off. This plan will make sure you gain the endurance and strength needed to complete the event. Athletes should have a bike and access to a pool for swimming and 8-12 hours a week to train.
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| Ironman, Advanced, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You have two or more Ironmans distance races under your belt, and this time you are looking to set a PR or qualify for Kona. You can run up to five times a week and have anywhere from 12 to 22.5 hours to train per week. In addition to building to two weekly long runs, you will do some hill training and tempo work. You should be comfortable running one hour right from the start. Days off are hard to come by here, so disciplined intensity is KEY! In addition to the weekend hours, you should have the flexibility to train for up to 3 hours on Wednesdays, as the plan builds to an AM swim and a PM tempo brick. You will complete two epic bike weeks (Weeks 7 & 14), two epic bike weekends (#3 and #10) in preparation for your IM race. You will also complete at two race simulation rides (Weeks 12 & 16). This plan includes a two strength programs and two core routines.
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| Ironman, Beginner, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This is your first Ironman distance race, and your focus is on completing (not racing) the event. This plan is built upon the PTS pillars of consistency, recovery and balance. My goal is to get you to the starting line physically and mentally prepared to complete the event. You have anywhere from 10 to 16 hours to train in any given week. You have access to a masters swim group (3x a week) and you have at least one weekend day where you can """"""""""""""""go long."""""""""""""""" This plan will build your longest run to 2.5 hours (Week 15) and your longest ride will be about 120 miles (not on the same day!). You have an off day once a week through the first four-week cycle, in subsequent weeks it is less frequent (once every 10 days). As a beginner, I encourage you to take full advantage of the Fuel Belt forum to have all of your training questions answered. You will complete a century ride (Week 10) and one over-distance ride (120+ miles) in Week 14. You will also complete two race-simulation workouts in Weeks 12 and 16. In addition to your endurance work, this plan includes basic strength and core routines.
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| Ironman 2007, Advanced, with Power -- 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed or has the potential for a sub 10:30hr or 11:30hr (male/female) Ironman. Weekly volume ranges from about 9hrs during recovery weeks to a peak of 17hrs in Weeks 12-14. The plan is structured around a quality bike interval session on Wednesday, long run Thursday, long bike on Saturday and moderate bike or long run on Sunday. Athletes will have two race simulation workouts to test their race-day protocol. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Ironman 2007, Beginner, with Power -- 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete is looking to complete their first or second Ironman event; perhaps you are returning to the distance after a long layoff. Weekly volume ranges from about 9hrs during recovery weeks to a peak of 17hrs in Weeks 12-14. The plan is structured around a quality bike interval session on Wednesday, long run Thursday, long bike on Saturday and moderate bike or long run on Sunday. Athletes will have two race simulation workouts to test their race-day protocol. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Ironman 2007 (Build Weeks Only), Beginner, with Power -- 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Same as the full 18-week plan, only the Cliff Notes version. Cover all the bases using your powermeter to the maximum. Be ready for a two quality rides (weekday = short + sweet, weekend = longer + tougher). Included powermeter raceday guidelines so will have a plan to crush the competition. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Ironman 2007 (Build Weeks Only), Advanced, with Power -- 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You want to crush race day but only have 10 weeks to go. Maybe you're a slacker; maybe you just got a powermeter and are ready to rock. Whatever the reason, this is your plan. 10 weeks, 2 race simulations, 1 quality interval ride, 1 long run, 1 brick per week. Pool time included. You're under pressure but you'll be ready by race day! Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Half Iron 2007 w/ Power - Advanced - 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed or has the potential for a sub 5hr or 5:30hr (male/female) Half Iron. Weekly volume ranges from about 8hrs during recovery weeks to a peak of 14hrs in Weeks 8 and 15. The plan is structured around a single quality bike session in mid-week, long run Thursday, and a long bike on Saturday. Sunday is your “swing” day with options including a long run, a brick session, or another ride. Remember: Your powermeter has bought you time; no more junk miles – just time for quality, hard work! Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Half Iron 2007 w/ Power (Build Weeks Only) - Advanced - 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Same as the full 18-week plan, only build around 10weeks for those arriving late to the game. Be ready to start with a big week right off the bat! Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Half Iron 2007 w/ Power (Build Weeks Only) - Beginner - 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Just realized you need a plan? No sweat! Jump right into the game with this abridged plan that will fast-track you over the final weeks until race day. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Half Iron 2007 w/ Power - Beginner - 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete is new to the Half Iron distance or has only completed in one or two races. Weekly volume ranges from about 8hrs during recovery weeks to a peak of 12.5hrs in Weeks 8 and 15. The beginner plan is also structured around a single quality bike session in mid-week, long run Thursday, and a long bike on Saturday. The build to quality efforts is slightly more gradual that the Advanced Plan, with athletes covering the basics for race day preparation. Sunday is your “swing” day with options ranging from a long run to a light brick session. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Ironman 2007 w/ HeartRate - Advanced - 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed multiple IMs and has the potential for a sub 10:30hr or 11:30hr (male/female) performance on race day. Weekly volume ranges from about 10hrs during recovery weeks to a peak of 20hrs in Week 10, followed by some solid 17.5hr weeks thereafter. The plan is structured around a moderately-long mid-week bike session and a long run, with a long bike on Saturday and a “swing” day on Sunday. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Ironman 2007 (Build Weeks Only), Advanced, with HeartRate -- 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Fearless under pressure? Like looking danger straight in the eye without flinching? This training plan is for the daredevil who waited until 10weeks out from race day to get a plan. Just like the full 20wk plan above, this version includes the key workouts and race simulation efforts you'll need to conquer race day. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Ironman 2007 (Build Weeks Only), Beginner, with HeartRate -- 10wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Just have a change of heart? No more making it up as you go? Good for you...you'll be happier on race day. Take advantage of all the elements of the full Beginner IM plan without the first 10 weeks. Cover the basics, learn your ideal pacing zones, and leverage the PTS forum to make sure you are ready to execute on race day. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Ironman 2007 w/ HeartRate - Beginner - 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete is contemplating that long, arduous journey towards the finish line of their first Ironman event. Weekly volume ranges from about 8hrs during recovery weeks to a peak of just under 20hrs in Week 17; this delayed build will help to make sure that you will be ready – and not injured – on race day. The plan is structured around a moderately-long mid-week bike session and a long run, with a long bike on Saturday and a “swing” day on Sunday. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Half Iron 2007 w/ HeartRate - Advanced - 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed multiple Half Irons or has the potential for a sub 5hr or 5:30hr (male/female) performance on race day. Weekly volume ranges from about 8hrs during recovery weeks to a peak of 13hrs in Week 13. The plan is structured around two solid bike sessions during the week, a long bike on Saturday and a long run on Sunday. Monday's are your day off. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Half Iron 2007 w/ HeartRate - Beginner - 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete is new to the Half Iron distance or has only completed in one or two races. Weekly volume ranges from about 8hrs during recovery weeks to a peak of 12hrs in Week 13. The plan is structured around two interval bike sessions during the week, a long bike on Saturday and a long run on Sunday. Monday's are your day off. The build to quality efforts is slightly more gradual that the Advanced Plan, with athletes covering the basics for race day preparation. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Half Iron 2007, Hilly Terrain, with HeartRate -- 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Similar to the standard Half Iron with Power plan, the “hill” version includes lower leg strengthening work as well as a key hill ride phase. Weekend rides have specific course selection instructions as well. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Half Iron 2007, Hilly Terrain, with Power -- 18wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Similar to the standard Half Iron with Power plan, the “hill” version includes lower leg strengthening work as well as a key hill ride phase. Weekend rides have specific course selection instructions as well. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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| Ironman 2007, Hilly Terrain, with HeartRate -- 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Similar to the standard Ironman with Power plan, the “hill” version includes lower leg strengthening work as well as a key hill ride phase. Weekend rides have specific course selection instructions as well. Suitable for athletes racing Lake Placid. Note: This plan requires you to have a heart rate monitor (HRM) for your training.
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| Ironman 2007, Hilly Terrain, with Power -- 20wks $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Similar to the standard Ironman with Power plan, the “hill” version includes lower leg strengthening work as well as a key hill ride phase. Weekend rides have specific course selection instructions as well. Suitable for athletes racing Lake Placid. Note: This plan requires you to have a powermeter on your bike. Contact Coach Patrick if you want to bundle an Ergomo at a discounted rate with the purchase of this plan.
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