Novice IRONMAN 140.6. 16 Week. 10 to 13 hours per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 10:20
Training Load By Week
Average Weekly Training Hours 10:20
Training Load By Week

Designed for Novice IRONMAN 140.6 triathletes. This plan will develop your endurance, strength and speed, guiding you to race day with 7 workouts per week.


Workout Builder optimized, enabling you to export your workouts to training devices such as Zwift, Garmin & TrainerRoad.


"Too happy to wait to tell you, 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Amazing!" Andrew Mott, Cotswold 226, UK.


What's Included?


• Your queries answered with email access to the coach.


• Drag & drop your workouts to match your personal availability.


• Re-use your training plan as many times as you like. Includes training plan upgrades for life.


Is This Plan For You?


There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should be able to swim 3000m (with rests), cycle 3hr 30mins and run 1hr 45mins (not on the same day). Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


Full Coach Biography


Need A Different Plan?


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Sample Day 1
1:10:00
3000m
Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to zones and abbreviations is in the PDF attached to Day 1.

Warm Up:
2x100FC all in Zone 2 with 5secs rests.
100 alternating (50DRILL/50FC) in Zone 2.

MAIN SET:
4 sets of (4x50FC in Zone 2 +5secs rest) +30secs rest between sets.

4 sets of (2x100FC in Zone 3 +10secs rest) +30secs rest between sets.

4 x 200FC in Zone 2 +10secs rests.

Warm Down:
All in Zone 2.
100FC with optional hand paddles +15secs rest,
100FC with optional fins.

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 2
0:52:00
56.1TSS
Cycle Speed, Eight By Two

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:

15mins easy Zone 2

MAIN SET:
8 x 2 minutes in Upper Zone 4 with 2 minute recoveries in Zone 1.

Warm Down:
5mins easy spin in Zone 1 to 2

Sample Day 3
0:38:00
52.9TSS
Speed Workout

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. The goal is to raise the ceiling of your current running ability. 

Warm Up
15mins in Zone 2

MAIN SET:
18mins alternating (2mins in Zone 5, 60secs in Zone 1).

Warm Down
5 mins in Zone 1-2

Sample Day 4
1:00:00
2500m
Threshold Pool Swim

These swims involve threshold efforts with regular recoveries. They will build your sustainable speed for race day. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
300 in Zone 2 as (200FC/50BACK/50BREAST).

Main Set:
4 x 500 FC in Zone 3 to 4 with 60secs rests. 

Alternate each of the four intervals like this:
1. FC
2. PULL
3. FC with optional fins
4. PULL with optional hand paddles

Warm Down:
200 Your choice in Zone 1-2

Sample Day 6
3:30:00
182TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2. At some point (once you're warmed up) do 3x12 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

Sample Day 6
0:10:00
13.4TSS
Easy Run Off The Bike

Easy/steady run in Zone 2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net