» 2009 Ironman Plans
2009 Ironman, 20wks, Advanced, with Pace, Power, Heart Rate 20 weeks
2009 Ironman, 20wks, Intermediate, with Pace, Power, Heart Rate 20 weeks
2009 Ironman, 20wks, Beginner, with Pace, Power, Heart Rate 20 weeks
2009 Ironman, 20wks, Advanced, with Heart Rate Only 20 weeks
2009 Ironman, 20wks, Beginner, with Heart Rate Only 20 weeks
2009 Ironman, 20wks, Intermediate, with Heart Rate Only 20 weeks
2009 Ironman, 12wks Advanced, with Pace, Power, and Heart Rate 12 weeks
2009 Ironman, 12wks Intermediate, with Pace, Power, and Heart Rate 12 weeks
2009 Ironman, 12wks Beginner, with Pace, Power, and Heart Rate 12 weeks
2009 Ironman, 12wks Advanced, with Heart Rate 12 weeks
2009 Ironman, 12wks Intermediate, with Heart Rate 12 weeks
2009 Ironman, 12wks Beginner, with Heart Rate 12 weeks
» 2009 Marathon Plans with HR + Pace (no podcasts)
2009 Marathon with Pace, Advanced 16 weeks
2009 Marathon with Pace, Beginner 16 weeks
2009 Marathon with Pace, Intermediate 16 weeks
» 2009 Off-Season Training Plans: Pace, Power, Heart Rate - With 4+hrs of podcasts!
Training Plan Details and Plan Descriptions
2009 Out Season, Beginner, Balanced $179.00  |
Plan Description and Athlete Profile  View the Plan Preview
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You are either new to the sport, or have completed a sprint in the last season slower than 1:45, Olympic slower than about 3:30, Half Iron slower than about 6:30, Full Iron of about 14:00 or slower. Your ability is relatively balanced, bike to run. Volume for this plan is 4-7hrs per week, with the workouts described as main sets only
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| 2009 Out Season, Beginner, Bike Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are either new to the sport, or have completed a sprint in the last season slower than 1:45, Olympic slower than about 3:30. You have identified your bike as your weakest sport. Volume for this plan is 4-7hrs per week, with the workouts described as main sets only
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| 2009 Out-Season, Advanced, Balanced Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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1.0 Advanced, Balanced Focus You have completed a sprint in the last season faster than ~1:15, Olympic faster than about 2:20, Half Iron sub 5:00 male/5:30 female, Full Iron sub 11:00 male/11:30 female. You have identified your run as your weakest sport. Volume for this plan is 4-8hrs per week, with the workouts described as main sets only.
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| 2009 Out-Season, Advanced, Bike Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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1.0 Advanced, Bike Focus You have completed a sprint in the last season faster than ~1:15, Olympic faster than about 2:20, Half Iron sub 5:00 male/5:30 female, Full Iron sub 11:00 male/11:30 female. You have identified your bike as your weakest sport. Volume for this plan is 4-8hrs per week, with the workouts described as main set only.
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| 2009 Out-Season, Advanced, Run Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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1.0 Advanced, Run Focus You have completed a sprint in the last season faster than ~1:15, Olympic faster than about 2:20, Half Iron sub 5:00 male/5:30 female, Full Iron sub 11:00 male/11:30 female. You have identified your run as your weakest sport. Volume for this plan is 4-8hrs per week, with the workouts described as main set only
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| 2009 Out Season, Beginner, Run Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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1.0 Beginner, Run Focus You are either new to the sport, or have completed a sprint in the last season slower than 1:45, Olympic slower than about 3:30, Half Iron slower than 6:30, Full Iron of about 14:00 or slower. You have identified your run as your weakest sport. Volume for this plan is 4-7hrs per week, with the workouts described as main sets only.
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| 2009 Out Season, Intermediate, Balanced Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are either new to the sport, or have completed a sprint in the last season slower than 1:30, Olympic slower than about 2:40, Half Iron of about 5:30, Full Iron of about 11:30-12:30. Your ability is relatively balanced, bike to run. Volume for this plan is 4-7.5hrs per week, with the workouts described as main sets only.
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| 2009 Out Season, Intermediate, Bike Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are either new to the sport, or have completed a sprint in the last season slower than 1:30, Olympic slower than about 2:40, Half Iron of about 5:30, Full Iron of about 11:30-12:30. You have identified your bike as your weakest sport. Volume for this plan is 4-7.5hrs per week, with the workouts described as main sets only
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| 2009 Out Season, Intermediate, Run Focus $179.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are either new to the sport, or have completed a sprint in the last season slower than 1:30, Olympic slower than about 2:40, Half Iron of about 5:30, Full Iron of about 11:30-12:30. You have identified your run as your weakest sport. Volume for this plan is 4-7.5hrs per week, with the workouts described as main set only.
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| 2009 Ironman, 20wks, Advanced, with Pace, Power, Heart Rate $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 10-11:30. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 9 and about 15hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Ironman, 20wks, Intermediate, with Pace, Power, Heart Rate $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 11:30-13:30. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 9 and about 15hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Ironman, 20wks, Beginner, with Pace, Power, Heart Rate $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 14hrs+, or is recovering from an injury. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 8 and about 14hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Ironman, 20wks, Advanced, with Heart Rate Only $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 10-11:30. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 9 and about 15hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Ironman, 20wks, Beginner, with Heart Rate Only $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 14hrs+, or is recovering from an injury. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 8 and about 14hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Ironman, 20wks, Intermediate, with Heart Rate Only $249.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete expects to finish their goal race in 11:30-13:30. The foundation of the plan is the Basic Month, a template we've found to be successful and manageable for 95% of all age groupers. We keep the volume as low as we can for 8 weeks, your General Prep Phase, before shifting to Race Prep in Week 9. From there the volume of the long bikes and long run goes up a bit but it's really a shift in focus, not so much training volume. Training hours are between 9 and about 15hrs per week, with a highest volume week of 17hrs in week 17. Your long run is on Thursdays, with the longest being 2.5hrs. Each weekend includes two long rides, the longest on Saturday. Most are 3-4hrs. Your longest rides will be your two Race Rehearsals. This plan is in it's sixth generation of improvement and has been used by over two thousand successful Ironman athletes before you.
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| 2009 Marathon with Pace, Advanced $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are a triathlete with two or more marathons under your belt, and this time you are looking to set a PR or qualify for Boston. You can run up to five times a week and have anywhere from 8 to 14 hours to train per week. This plan also includes two long runs over 20 miles. The basic week is built around two tempo / interval sessions (Tuesday and Thursday) with a long run on the weekends (Sunday). There are cycling specific workouts on Wednesday and Saturday, although non-triathletes can substitute other sports for cross-training if necessary. This plan also includes several core strength routines.
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| 2009 Marathon with Pace, Beginner $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are a triathlete with zero marathon experience; this is your first marathon, period. You can run up to five times a week and have anywhere from 8 to 14 hours to train per week. This plan also includes one long run of 20 miles, with the rest building your fitness with quality work over shorter distances. The basic week is built around two tempo / interval sessions (Tuesday and Thursday) with a long run on the weekends (Sunday). There are cycling specific workouts on Wednesday and Saturday, although non-triathletes can substitute other sports for cross-training if necessary. This plan also includes several core strength routines.
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| 2009 Marathon with Pace, Intermediate $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You are a triathlete with at least one marathon on your resume, or you could be returning to marathons after a significant lay off. You can run up to five times a week and have anywhere from 8 to 14 hours to train per week. This plan also includes two long runs of 18 miles and one long run of 20 miles, with the rest building your fitness with quality work over shorter distances. The basic week is built around two tempo / interval sessions (Tuesday and Thursday) with a long run on the weekends (Sunday). There are cycling specific workouts on Wednesday and Saturday, although non-triathletes can substitute other sports for cross-training if necessary. This plan also includes several core strength routines.
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