If you are training for the Ultraman (a three day ultra endurance triathlon comprising a 10km ocean swim and 145km ride on day one, 275km ride on day two and a double marathon on day three) or you simply want to take your endurance training to the next level then this plan is for you. As the program is high volume and low intensity I have included a 1/2 Ironman event and some ParkRuns so you don't become a hermit and lose your mind to the long sets in the pool and the endless miles on the road. The program has been written and designed by a 6 times Ironman, 2 time Ultraman athlete. The author also runs a coaching business for multisport athletes and will open places for any athlete who want to be coached by an experienced Ultraman finisher. As always please do not hesitate to email me if you have any questions about this training program.
500 easy swim
500 pull (paddles if arms are feeling good)
2 x 250 - 15 seconds rest
5 x 100 - 10 seconds rest
10 x 50 - 5 seconds rest
(Have full 1 minute recovery after each set
400 (50 kick, 50 backstroke, 50 drill, 2x25 free moderate/hard)x2
100 very easy
Long slow distance - goal is efficiency of technique with diesel engine heart rate. 180 minus your age as you maximum for this session
High cadence low resistance
We will throw this sprint workout in the pool every now and then to fire up your dormant fast twitch muscles and reenergise your workouts and your body which will become stale after doing so much volume work. This session will hurt and your shoulders will be letting you know about it in the next few days. Enjoy the soreness it is a sign that you worked hard.
1 x 200 (Swim easy)
1 x 200 (Pull)
1 x 200 (Kick easy)
1 x 200 (Kick 50 - swim 100 - kick 50)
1 x 200 (Pull/paddles easy)
1 x 200 (Free/back)
4 x 25 (on the 60 Swim build 80% 85%, 90% max)
1 x 50 (Very easy)
4 x 100 (Full recovery between each rep - Swim build 80%, 85%, 90% then final max effort) .
1 x 200 (Swim very easy free back)
4 x 75 (full recovery between each rep Faster effort on each, start at about 80% effort, increase to the 4th swim at max effort)
1 x 150 (Swim free back very easy)
4 x 50 (Repeat 50 set from above)
1 x 100 (very easy)
4 x 50 (Full recovery max effort for each)
1 x 100 Swim easy float cool-down
TOTAL DISTANCE = 3,000
In this session you will download a section of the course that you will be riding onto an application like Bkool and setup your trainer (Wahoo Kickr) to recon. the course. Keep it no more than 90 minutes per session. We want to do the bigger rides on the weekends
16 x 50 – build pace in sets of 4 (4x50 easy, 4x50 moderate, 4x50 moderate/strong, 4x50 strong) with 10 sec rest between
-800 pull - moderate pace
-8x100 - decreasing intervals, 1:40, 1:35, 1:30, 1:25, 1:40, 1:35, 1:30, 1:25
-4x200 - build pace from easy on #1 up to race pace on #4, on 3:10 (30 sec rest when swimming easy)
-8x50 - odds fast on 45secs / evens smooth 60
-16x25 - easy / build / fast / fast x 2 all on 25 sec
Intervals are important to give your legs and body stamina to keep on coming back. These intervals will gradually increase in duration for a six week period then increase from 10 reps to 15 reps for the next six week. The final 4 weeks of this interval session will have you hold 15 reps at 75 seconds hard 30 seconds easy building in intensity for each of the 15 reps.
The final 2 weeks of the program the interval training will be removed. as you taper for the race.