Senior (55+) IRONMAN Training Plan (10 Weeks, 2 Days Off Per Week), Email Support + Reusable

Average Weekly Training Hours 09:50
Training Load By Week
Average Weekly Training Hours 09:50
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. There are two days off per week (Monday & Friday) and 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 10 weeks before your target race, this plan progresses through one base period and one build period (13 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 2x runs plus 1 BRICK run and 2x optional strength training. Long runs are on Thursday and long rides are on Sunday. 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: 750 meters or yards continuously
• Bike: 3 hours
• Run: 90 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.

What do our clients say? Please see their testimonials.

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

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons, Sprint & Olympic Triathlons and 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 0
0:45:00
Run

Steady Z2. Keep upper body relaxed.

Mix in 6x 60" Z4 pick ups

Sample Day 1
1:00:00
Swim

W/U:
100 FR easy - practice breathing on both sides, r15s

1 x 100 Float Kick Drill, r10s

100 FR Z1 easy - practice sighting by popping head up every 3-4 strokes, r15s

1 x 100 Float Kick Drill, r10s

Main Set:

4 x 500 FR Z2/Z3 maintain same steady pace for all four (within 3-4s of each other), r20s

C/D: 200 easy CHOICE

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

Sample Day 2
2:00:00
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. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.

Sample Day 4
1:00:00
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 5
3:30:00
Long Ride

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

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

Include 6 x 2' standing mixed in.

Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.

Sample Day 5
0:19:59
BRICK

Easy Z1 off the bike (within 5 minutes of finishing ride) and build up to Z2.

Sample Day 7
0:40:00
Swim

W/U:
100 easy CHOICE
2 x 100 side kicking drill, r10s


Main Set:
100, 200, 300 FR steady Z2, r15s

100, 200, 300 FR Z3, r20s

C/D: 200 easy CHOICE

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

David Glover, MSE, MS, CSCS
|
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.