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

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 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
0:45:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 2
0:45:00
Run

Steady Z2. Keep upper body relaxed.

Mix in 6x 60" Z4 pick ups

Sample Day 3
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 3
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4
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 6
1:00:00
Swim Pacing

W/U:
100 easy FR practice sighting by popping head up every 3-4 strokes
2 x 100 one arm drill, r10s
4 x 50 (Very Fast, EZ), r15s

Main Set:

1 x 800 FR start easy and build up to steady Z3, r60s

100 easy non-FREE, r30s

1 x 800 FR faster than the first 800 (pace yourself!)

C/D: 200 Easy non-FR

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

Sample Day 6
1:00:00
Bike

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

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.