Senior (55+) IRONMAN Training Plan (24 Weeks, 1 Day Off Per Week, Reusable)

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
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 SENIOR triathletes (age 55+) the primary goal of this SENIOR training plan is to prepare you for a successful IRONMAN race finish by including a recovery (easier) week every other week.

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 24 weeks before your target race, this plan begins with a 6-week prep period (3.5 to 6 hours per week) then progresses through three base periods and one build period (14 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 3x runs plus 1 BRICK run and 2x optional 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 hours running.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 300 meters or yards continuously
• Bike: 80 minutes
• Run: 40 minutes (or run/walk)

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.

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

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 2
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r15s
4 x 25 FR Z3 Fast, r15s

Main Set:

2 x 200 FR z2 (include 2 x 25 non-free mixed into each 200), r30s

4 x 100 FR steady Z2 (hold same pace for all 4), r10s

2 x 200 FR build up to Z3 (Fast), r20s

C/D: 200 easy CHOICE

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

Sample Day 3
0:30:00
Run

Warm up 5' easy Z1.

Rest of run is a steady Z2. Nothing fancy.

Sample Day 4
0:40:00
Bike

Z2

Include:

4 x 30" (seconds) high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30" easy in between.

and

4 x 30" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Please see video examples here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

W/U:
200 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r15s

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r15s

300 FR steady Z2, r30s

4 x 50 FR (25 fast, 25 easy), r15s

C/D: 300 easy CHOICE

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

Sample Day 6
1:20:00
Long Ride

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

Maintain a steady Z2 effort over the duration of the ride.

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

Sample Day 7
0:40:00
Long Run

Warm up 10' easy with 4 x 15-20" strides mixed in (quick, fast accelerations but not sprints) - 15" easy jog in between.


Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:30:00
Swim

W/U:
300 FR easy - practice breathing both sides, r15s
4 x 25 Tarzan Drill, r15s

Main Set:
200 FR steady Z2, r20s

2 x 100 build up to Z3, r20s

200 FR steady Z2, r20s

2 x 100 build up to Z3, r20s

C/D: 200 FR easy with pull buoy

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

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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