20 week Ironman Training Programme Max 13 hrs

Average Weekly Training Hours 09:48
Training Load By Week
Average Weekly Training Hours 09:48
Training Load By Week

This programme is aimed at the first time or Novice ironman (although if you don't fit into that category it doesnt stop you purchasing the programme)

As the programme is 7 months long you must be at a certain level before starting. You will be fit enough to begin this programme if; 1. you have completed a 1/2 Ironman or 70.3 event in the last 3 months 2. you have completed 2-3 seasons of Standard distance triathlons 2. you have already been training for the last 2 months and have a good basic level of fitness (e.g - You can swim 2k non stop, you can cycle 56miles (90k) non stop and you can run 6 miles (10k) without discomfort

Sample Day 2
0:49:59
2000m
Strength 1

A set designed to build strength. If there are too many metres to swim in the time cut each part of the session down until it will fit. . Fin ish session with 5 mins of upper body stretching.

Sample Day 2
0:30:00
Circuits - Day 1

you can view a video of the exercises here http://www.youtube.com/watch?v=6ViSwAdnUPc
3 sets of each exercise
10 reps
30s rest between all sets

Sample Day 3
0:50:00
Turbo 6 x 5mins (2.5+2.5)

A set designed to develop aerobic fitness & leg cadence at various rpm

Sample Day 3
0:45:00
Tempo 1 45 mins

The main set is the key part but dont ignore the value of the running drills

Sample Day 4
0:49:59
1800m
Speed 1

A set designed to build speed If there are too many metres to swim in the time cut each part of the session down until it will fit. . Finish session with 5 mins of upper body stretching.

Sample Day 4
0:30:00
Circuits Day 2

You can view a video demo of all the exercises here http://www.youtube.com/watch?v=yInXnFTaVIg.
3 sets of each exercise
10 reps
30s rest between all sets

Sample Day 5
1:00:00
Turbo 6 - 2 x 15@ 80-85%mhr

Simon Ward
|
TheTriathlonCoach.com

Long distance triathlon
Nutrition
Technique analysis
Power based bike training
Personalised coaching (£160 per month)
S.W.A.T. Inner Circle (£20/month)
1-1 training days £450
Event specific training plans (20 wk plan - £140)
Swim,Bike,Run technique analysis (£45/hr)
Triathlon Specific strength & conditioning