Ironman intermediate to advanced 28 weeks

Average Weekly Training Hours 13:42
Training Load By Week
Average Weekly Training Hours 13:42
Training Load By Week

This plan is perfect for the person who may have done one to two Ironmans before and is looking to compete and go for their fastest time. It is also suitable for those that may be doing their first Ironman after completing a few halfs at a good pace.
Training time starts at 12 hours per week and peaks at 16 hours per week. The plan includes detailed workout instructions for all swim, bike and runs and consists of 3 workouts each week of each discipline, with an extra brick run later on. Also included are open water swim sets for those that have access.
This is a program I have followed myself and was able to achieve a PB at just over 10hours.
The program consists of a 12 week general preparation phase, 8 week specific preparation phase, 4 week pre competition phase and a 4 week competition phase. Each 4 weeks block ends in a recovery week, where both duration and intensity are reduced.
The program consists of a long run during the week and long ride on weekends. The long run can also be moved to the weekends if suited better.

Sample Day 1
0:45:00
1800m
Negative splits

Warm up
300m as 50m swim / 50m drill of choice

Main set
300m N/S (negative split) with 20 secs RI
200m N/S with 15 secs RI
100m N/S with 10 secs RI
200m N/S with 15 secs RI
300m N/S with 20 secs RI
60 secs RI
6 x 50m best average pace with 15 secs RI

Cool down
100m easy swim of choice

Sample Day 1
0:50:00
50min easy run

50min easy run on flat to undulating terrain, maintaining low heart rate.

Sample Day 2
2:00:00
Endurance bike

2hours of undulating to hilly terrain.

Sample Day 3
1:00:00
Base building

60minutes of easy base building run. Pace is no issue here, so maintain a pace that you can still talk easily.

Sample Day 3
0:55:00
2800m
Endurance base

Warm up
2 x 200m swim
4 x 25 DPS (distance per stroke) with 15 secs rest

Main set
2 x 300m moderate swim with 15 secs RI
4 x 50m as 25 drill, 25m build with 15 secs RI
2 x 250m moderate swim with 15 secs RI
4 x 50m as 25 drill, 25m build with 15 secs RI
2 x 200m race pace with 15 secs RI
200m kick with board

Warm down
200m back / free

2.8km

Sample Day 4
2:00:00
Endurance bike

2hours of undulating to hilly terrain.

Sample Day 5
0:45:00
Hill sprints

45minute easy run and include 6 x 30 sec sprints on hill 6-8% with jog back recoveries. Important not to lose any form when sprinting.

Matt Young
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Tri Life Coaching

Currently I am coaching athletes across all distances of triathlon and running, which reflects my own athlete experience across these distances also. With continued placings towards to the top end of my age group, I have the ability to get athletes performing at their best, both on and off the race course.
My main focus at the moment is the half ironman 70.3 distance. This is the perfect distance for those that have built up through smaller races or those Ironman looking to get some speed back.