Minimalist IRONMAN Training Plan (10 Weeks, Max 13.5 Hours/Week), Email Support + Reusable

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week

"You are an IRONMAN®!!!”


When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your IRONMAN race with minimal training.

enduranceworks david glover ironmanDesigned by Exercise Physiologist, Coach and Masters athlete David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience (28 IRONMAN distance finishes with an 8:51 PR), success and passion coaching thousands of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 10 weeks before your target race, this plan progresses through one base period and one build period (13.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 2x swims, 2x bikes, 2x runs plus 1 BRICK run and 2x strength training. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 1,000 meters or yards continuously
• Bike: 3.5 hours
• Run: 2 hours

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

david glover coaching certifications

Please note:
• This training plan starts any Monday or can be set to end on Sunday of race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
1:00:00
Swim

W/U:
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s

Main Set:
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 5
3:40:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Z2. Include 3 x 12' Z3 (with 4 x 1' standing mixed in each interval).


Practice nutrition and hydration as if in a race.

Make a note of what you eat and drink during your ride.

Sample Day 5
0:40:00
BRICK

Z2 off the bike (within 5 minutes of finishing ride) and build up to Z3.

Sample Day 6
1:55:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 with 4 x 2' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Practice nutrition and hydration. Make a note of what you eat and drink during your run.

OPTIONAL: Run an additional 10-20 min (up to 2:15 total run time) if needed as a confidence booster.

Sample Day 8
1:00:00
Swim

W/U:
300 EZ CHOICE
4 x 25 Double Entry Drill, r10s


Main Set:
1000 FR z2 (include 4 x 50 non-free mixed in), r40s

4 x 25 Long Arm Doggy Paddle Drill, r10s

4 x 200 FR Z3 (PADS #1, #3), r20s

C/D: 200 easy CHOICE

Sample Day 9
1:00:00
Bike

Z2 w/ 4 x 2' Z4 - fast, hard efforts standing the first 1 min then seated. 90" easy spinning in between.

Sample Day 13
2:04:59
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 with 4 x 2' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Practice nutrition and hydration. Make a note of what you eat and drink during your run.

OPTIONAL: Run an additional 10-30 min (up to 2:35 total run time) if needed as a confidence booster.

David Glover, MSE, MS, CSCS
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ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.