Ironman 14 week

Average Weekly Training Hours 16:17
Training Load By Week
Average Weekly Training Hours 16:17
Training Load By Week

14 week training plan for Athletes training towards Ironman distances.

Training time of up to 20 hours a week requires a strong base of fitness, this plan will help you achieve your goals over the Ironman or long distance in Triathlon.

Sample Day 1
0:50:00
30.9TSS
Technical Activation 1

Supporting bike session or used on an easy day to help promote recovery.

Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;

Sample Day 2
1:00:00
61.4TSS
Endurance Building 1

Warm up

5-10 mins easy with mixed strokes

Pre-Main

3-6 rounds with paddles and Fins:
50m at 75%
50m at 85%
50m at 95%
ALL LEAVE 10s REST

Main

9x150-250m Increasing pace/effort every 2 intervals:
1 & 2 at 65%
3 & 4 at 75%
5 & 6 at 85%
7 & 8 at 95%
9 MAX
30s REST between each

200 cool down

Scale for time: Drop main set to 6 intervals - 1 at 65%, 1 at 75%, 1 at 85%, 1 at 95%, 2 at Best Effort

Scale for Fatigue: Drop Main Set to 6 Intervals and only build to 85%

Sample Day 2
0:50:00
63.3TSS
ENDURANCE RUN 45 mins

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace.
Your effort level is set according to your heart rate, pace or rate of perceived exertion as shown by the following ranges;

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Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
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Warm up:
Start jogging easily (L1) for about 5 minutes as your systems wake up.
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Main Set:
Hold Marathon Intensity (L3) for the rest of the duration of the session.

Sample Day 3
0:30:00
15TSS
Postural Core 1

The purpose of this session is to develop your core strength, stability and flexibility. The focus is on functional strength, which will also help prevent injury and allow a solid platform for your limbs to work harder and more powerfully. Ensure that you work at maintaining good posture throughout and keep your breathing controlled. Set your core before each exercise and do not rush.
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Warm Up:
–Foam rolling
–Dynamic stretching warm up:
–Leg swings to the side (10 each side)
–Leg swings back and forth (10 each side)
–Arm swings to loosen up muscles around the shoulders
–Cat stretches on all fours to stretch out back and stomach
–Stretching of any tight areas
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You will need:
– A mat or soft carpet to work from
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Main Set:
All with 30-60 seconds recovery
1 Set of:
–10x Abdominal Crunch
–8x Leg Circle (each side)
–10x Reverse Curl
–10x Dorsal Raise
–10x Side Bend (each side)
–10x Hip Roll
–20x Swim (each side)
–10x Super Slow Bicycle
–10x Bridge
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Cool Down:
Stretching as required. Take any extra time with a mat to do stretching of key areas you know you find are particularly tight.

Sample Day 3
1:00:00
60TSS
Prep Phase Strength 1

Warm Up
Band Pull Aparts – 2x25 Reps
Ankle Rockers – 10 Reps each side Holding for 3 seconds.
Side-Lying Windmill – 10 Reps each side
Lateral Squat Walk – 10 Reps each direction
Bear Crawls – 10 Metres
Clock Squats – 10 Reps

Main Set
A1 – Goblet Squats – 4x12
60s Rest
B1 – Front Foot Elevated Split Squat – 3x12 Each leg
B2 – Broad Jumps – 3x4 Reps TEMPO
60s Rest
C1 – Renegade Row/Push Up – 3x20 Reps
C2 – Lateral Lunges – 3x12 Reps Each Leg
C3 – Prowler – 4x20m
60s Rest

Cool Down
Foam Roll, self-massage, Ice and Compression where necessary

Sample Day 3
1:12:00
76.5TSS
End-of-Range SE 1

Used during Build week to prepare you for the challenging Strength-Endurance work ahead.
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;

Sample Day 4
1:00:00
3300m
Short Interval Endurance 1

Warm up

300-600m with different stroke to FC every 4th length.

Pre-Main

Pull set with Paddles/snorkel/bouy
200m
175m
150m
125m
100m
75m
50m
25m

All with 10s Rest and progress effort as the distances decrease

Main Set

25-30 x 50m at 85% effort with 5-7s rest

Aim to hit every 50m in the same time.

ADD-ON - 12x25m with paddles as 3x 1 easy, 2 build, 3 & 4 Fast

Own choice Cool Down

Jason Walkley
|
JW1Coaching

8 x Ironman Finisher and World 70.3 Championship Finisher
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon and Duathlon at 3 x World Championships and 3 x European Championships, All top 10 Finishes.

Level 3 Personal Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

Blood Lactate and performance tester