"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Thanks for everything. Amazing!" Andrew Mott, Cotswold 226, UK, July 2014.
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You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. There are normally seven workouts per week, consisting of two swims, two cycles, two runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. The minimal requirements are that you can already swim 2.4 km (with rests), ride for 3 hours and run for 1 hour and 40 minutes, not necessarily on the same day.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These swims will involve faster paced efforts with rests. They will build your speed for Ironman race day.
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.
100 in Zone 2, mixed strokes
Please click on the link below for your guide to the strength and conditioning workouts.
These workouts will increase your ability to sustain a high power output for longer. In the first 4 weeks we'll focus on short reps with ample recoveries.
15mins in Zone 2.
5x5mins in upper Zone 4 +90secs recoveries in Zone 2.
5mins in Zone 2.
These workouts can be done on a track, treadmill or anywhere that you can measure 1000m or equivalent. Don't worry too much about getting the training zones exactly right at this stage, it's not easy on such short efforts. Just run hard during the 1000m reps.
10mins easy jog in Zone 2.
5mins as (10secs at 5km race pace, 50secs easy in Zone 1 to 2).
Aim for 3k to 5k race pace + 400m jog recoveries.
5-10mins easy jog in Zone 1 to 2
These sessions will be done at lower intensities, but will progress in duration. They are designed to gradually increase your endurance to a level where 3800m feels relatively comfortable. We'll also include some technique work.
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).
200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests.
These endurance workouts will gradually build up to a point where 4 to 5 hour rides feel normal.
Ride in Zone 2 at a steady, conversational pace. You can go into Zone 3 up any hills.
Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours 30 in training without feeling excessively tired afterwards.
Keep the intensity in Zone 2 at all times. Do this on flat soft ground/trails if possible.