This plan follows the proven successful "Spiral system" of reverse periodisation by the world´s most successful coach Brett Sutton. We build strong athletes, the strongest they can be and stronger than they think they can be.
You have successfully completed Cycle I - the entry phase. "Successfully" means that you completed all key sessions, practiced technique in all 3 disciplined, did most of your training in your slow aerobic pace and also competed some short speed interval sessions.
This plans covers the next 8 weeks and represents Cycle II, the Consolidation phase, of Ironman or Half-Ironman preparation. Both volume and intensity increase progressively: in 3 cycles of 2 "load" weeks, followed by an easier week. Each load week has a similar structure and some sessions do not change at all: such as the MMM swim on Monday and Power 40x50 paddles/pull buoy swim on Friday - but we aim to improve our times from week to week. These swim sessions are key sessions not to be missed. The key running sessions are the Tuesday Track sessions, where intervals become progressively more and more challenging and the Long run on Thur - we want to build it out to 2hr by the end of this cycle. On the bike, the key sessions are the power endurance/hill repeats on Wed and the longer ride on Sunday. The remaining sessions are key if your want to go sub 11hrs on Ironman and sub 5.5hr on Half-Ironman, so do them if this is your goal!
The indicated split times for swim and run intervals orientate themselves on ca. 70min Ironman swimmers and ca. 4hrs Ironman marathoners. Please adjust them accordingly if you are a better swimmer/runner - but please keep in mind that the time should be challenging while sustainable for all intervals without slowing down.
As always, quality of each session matters! Have fun training! We do it because we love it!
WU: 300m free, 100 back, 100 breaststr.
Sprints: 12x25 (each 3rd - fast). P 10sec.
4x100 on 2:10 (easy), 3x200 on 4:10 (moderate), 2x300 on 6:00 (medium), 1x400 - mad/all out.
300 PB recovery
Cool-down: 200m mixed styles
Warm-up: 20min Z2 plus 5min run ABC and 3 short accelerations over 60m to max speed.
Main set: 15x(30sec fast - 30sec easy) - non-stop!
Cool-down: 15min-20min Z2 jog. Please include 5min barefoot if possible.
Please ride 30min easy in Z2 with cadence 80-90, 30min in Z3 with cadence 70-80 and 30min in Z3 with cadence 60-70. Please change gears accordingly and record your HR and average speed and power output (if available). Finish with 15min easy spinning with high cadence.
Steady run in Z2 - no slowing down.
Warm-up 500m: 300m free, 200m non-free
Main set: 4x10x50: 1st and 3rd PB/Band start on 60sec, 2nd and 4th PB/PD/Band on 55sec. 90 sec pause between sets.
Cool-down = Warm-up. Total 3KM.