Fully customized IRONMAN 28 - Week Beginner to Intermediate Training Program

Average Weekly Training Hours 10:00
Training Load By Week
Average Weekly Training Hours 10:00
Training Load By Week

*This is an inexpensive alternative to paying for a coach. This plan includes an assessment of your starting point, goals, and constraints prior to me building a customized plan. Changes will be made throughout the training cycle as requested.

Plan structure:
2:1 Build/Active Recovery training cycle
General Preparation - 9 weeks
Specific Preparation - 6 weeks
Pre-Competition - 3 weeks
Main Competition - 5 weeks
Race week - 1 week
Active recovery - 4 weeks

Sample Day 2
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 2
0:40:00
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 (25:00)
3x7' Z2 run on flat ground or track w/2'EZ between. Try to maintain 90 cadence as much as possible during the main sets.
.
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

Sample Day 3
1:00:00
2332m
Swim Z2/3

W/U (500)
50 EZ Free
50 Breast
2x100 Free :15RI
4x50 (25 build, 25 EZ) :10RI
.
Drills (500)
Body roll drills
2x
__________________
2x25 Kicking Hands by sides
2x25 Kicking on one side
2x25 Single Arm Swimming RT
2x25 Single Arm Swimming LT
2x25 Superman (6 kick switch)
.
Main (1450)
6x50 Build to Z2 pace:10RI
300 Pull w/buoy no paddles at Z2 pace
6x50 2 @Z2, 2 @Z3, 2 @Z3+ :10RI
300 Pull w/buoy no paddles at Z2 pace

3x50 B7, 5, 3
4x25 B5, 3, 2

.
C/D (100)
50 Breast
50 EZ pull

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 4
1:00:00
Bike Z2

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 above 95 rpm w/3' Z1 recovery between sets.
.
C/D (5:00)
5' EZ
.
Transition into running shoes

Sample Day 4
0:20:00
Run Z2-Brick

Run following the bike. Practice smooth and fast transition
.
C/D (5:00)
5:00 walk
Static stretches. 30" each.
Seated hamstring stretch
Lower back and hi extension
IT band
Standing quad
Standing calf

Sample Day 5
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

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.