2019 IRONMAN 24-Week Beginner to Intermediate Training Program

Average Weekly Training Hours 11:51
Training Load By Week
Average Weekly Training Hours 11:51
Training Load By Week

PURPOSE: This is a beginner to intermediate level 24 week (plus 4 week recovery) Ironman Distance training plan intended for use by the age group triathlete. Training time ranges from 8-1/4 hours up to 15 hours of weekly training. The goal is to gradually build fitness while building Ironman confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike and run. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing.

With the busy age group athlete in mind, weekday workouts have light volume of 1 to 2.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.

By the end of the 24 week training cycle, you will have a high level of fitness required to successfully complete an Ironman distance event (2.4 mile swim, 112 mile bike, and 26.2 mile run).
I want to wish you luck with your training and racing this season and thank you for using this training plan.

Following the event there is a discount code for a 4 week IRONMAN recovery plan.

Sample Day -4
1:00:00
Bike Z1/2

W/U (15:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
5' Isolated leg training as 30"R/30"L
.
Main set (40:00)
3x10' Z2 @90-95 rpm w/3' Z1 recovery between sets.
.
C/D (5:00)
5' EZ
.
Post ride stretches:
30 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day -3
0:45:00
SC S&E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 3
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00-1:30
Main Set
* Do as circuit
1) Hip Extensions - Leg press - Feet width same as bike pedals
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - Squats
4) Chest - Flat chest presses w/barbell
5) Shoulders - Standing shoulder press w/bands
6) Back - Seated row, Close grip
7) Legs - Leg curls
8) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest
9) Abs - Planks. 3x 1:00 w/:30 rest
10) Abs - V-ups 3 sets of 30 w/30"RI
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day -2
1:00:00
Bike Z3*

W/U (15:00)
5' EZ
5' as 30" 100 RPM/30" 90 RPM
5' Isolated leg training as 30"R/30"L
.
Main set (40:00)
3x10' Z3 above 95 rpm w/3' Z1 recovery between sets.
.
C/D (5:00)
5' EZ
.


Transition into running shoes

Sample Day -1
0:30:00
Run Z2

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (15:00)
Course w/Rolling hills
Run in Z2 with a cadence of 90
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hi extension
IT band
Standing quad
Standing calf

Sample Day 0
0:45:00
SC S&E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 3
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00-1:30
Main Set
* Do as circuit
1) Hip Extensions - Leg press - Feet width same as bike pedals
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - Squats
4) Chest - Flat chest presses w/barbell
5) Shoulders - Standing shoulder press w/bands
6) Back - Seated row, Close grip
7) Legs - Leg curls
8) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest
9) Abs - Planks. 3x 1:00 w/:30 rest
10) Abs - V-ups 3 sets of 30 w/30"RI
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 1
0:30:00
1372m
Swim Z2

W/U (200)
50 EZ Free
50 Breast
100 Free - Build to Z2 pace :15RI
.
Main set (1250)
Pyramid as:
50-150-250-350-250-150-50 all in Z2 :20RI
.
CD
50 Breast

Sample Day 1
1:00:00
Run Z2-E

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (45':00)
Z2 run on course with rolling hills. Maintain 90 cadence and try to stay in Zone 2 during intervals
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.