Ironman Arizona Training Plan (20 weeks- Beginner-Intermediate)

Average Weekly Training Hours 11:59
Training Load By Week
Average Weekly Training Hours 11:59
Training Load By Week

Simple. Effective. Transformative. ------ In order to truely S.E.T yourself up for ultimate success in this challenging but very attainable endeavor you need a plan designed to get you there. Triathlon can be an incredibly complex and confusing sport to wrap your mind around. Blending swim, bike, and run sessions together can seem daunting and almost impossible. Our plans are designed to simplify the process, prescribe effective training sessions, and transform your fitness. If this sounds like what you are looking for continue reading on! ----- Designed for: The first time Ironman Arizona athlete to the experienced veteran. This proven plan has yielded outstanding results for all ages and levels. This plan is tailored for the athlete who wants to push themselves to a great IM finish while also not giving up too much personal or family time. If you are ready for to tackle your next challenge then lets get started today! -------- Coaching Profile: http://crushingiron.com/25170-2/ -------- Plan begins: This plan begins 20 weeks out from your race. In order to complete week 1 you only need to be able to complete the following: Swim: 200 yards without stopping Bike: complete an easy 1:30 spin Run: easy for 1:00 -------- Plan includes: Email access to answer any questions you may have about the plan and an initial 30:00 phone call or Skype session to go over plan set up and in depth outline review as well as overcoming obstacles on your journey. **Call/Skype session is initiated by the athlete ------- Other tools: Coaching blog - www.crushingiron.com Coaching podcast - https://itunes.apple.com/ca/podcast/crushing-iron-triathlon-podcast/id1176278502?mt=2 ------- Questions: Please email me at c26coach@gmail.com with any questions regarding the plan outline, setting appropriate zones, terminology, methodology and/or personal coaching inquiries. You can also reach me on my cell at 615-878-7159.

Sample Day 1
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.

Sample Day 1
1:00:00
Swim 1

200 swim easy warm up, 10x 50's on 15 sec rest as ( 15 fast, 35 easy ), 5 x 100's on 15sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec

Sample Day 2
1:25:00
indoor progressive 3 x 18

Warm up 10min and build to steady, then 10 x 15's fast/45 easy. Then 3 x 18min as 6min Steady, Mod/hard, Threshold. 2 min easy btw. Then cool down

Sample Day 3
0:45:00
45 min with strides

easy run effort and include 3-4 :20 sec efforts of your 1 mile pace with at least :40sec btw

Sample Day 3
0:45:00
25 x 25s

200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.

Sample Day 4
1:19:59
20/20/20/20

20 min easy, 20 min moderate, 20 min all out effort , 20 min easy

Sample Day 6
1:30:00
Endurance

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.