FREE TRIAL- Running Sessions based on Pace- Coupon code: ironcoach100off

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

3 Weeks

Typical Week

1 Other, 1 Custom, 2 Run

Longest Workout

1:55 hrs

Plan Specs

running half marathon intermediate advanced masters multi day pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

In this plan, opting to leave your e-mail with us, our ironman certified coach will personally offer a completely free consultancy, and may even review the plan according to your competition.

OUR METHODOLOGY

The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time. You can access more information about our methodology through our ultimate guide provided by our IRONMAN certified coach Joel de Bem.


macrocycle


You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.We also have several options of training plans for any stage of your training.

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Do you want to learn more about how we take the best data from your training?


pmc chart


YOUR CHANCE IS HERE. By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

For any questions about our service, get in touch directly with our coach.

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:21

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1

0:50:00
50TSS
Bl1W01,SS01-1km Fartlek intervals

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 1

0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 4

0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

Sample Day 8

1:55:00
155.8TSS
Bl2W07,SS02- Long run

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 01:35:00 Z2
CD: strech

Sample Day 11

0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

Sample Day 15

1:20:00
Bl3W13,SS01- Pyramid+tempo run

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS: 400/600/800/1200/800/600/400@200rec
Same pace on every interval (focus on cadence)
efforts on T-pace
recovery on Z2/3
5000 Z3 fartlek(5''acel every 3')
CD: 10'easy jog
TT- 1:20

Sample Day 17

0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

FREE TRIAL- Running Sessions based on Pace- Coupon code: ironcoach100off

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