“Coach Steve helped me prepare perfectly for my Ironman via his carefully laid out plan and his helpful advice/email answers when required - Thanks for my sub 12 hour time Coach Steve - could not have done it without you "
Declan Lynch,Smart endurance training plan user 2017 season
Who is this plan for?
This 31 week plan is designed to help a beginner triathlete build their fitness to be ready to tackle Ironman Frankfurt on 30th June 2019
• Ironman Frankfurt 2018 briefing documents and key information on swim/bike/run course
• Top tips on Ironman Frankfurt logistics/course info based on a finisher experience
• Detailed session details based on pace or HR
NB based on 2018 course - these are subject to (but unlikely) to change in 2019 - as at race directors discretion
Training plan outline
The plan is broken into 31weeks (based on a 3 week progression and 1 week recovery cycle)
- 16 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 15 weeks build (including taper) - increasing your race skills/speed [includes retest weeks]
Typical training week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 14 hours a week
Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in
** NEW ** All swim session details available in printable word doc for ease of carrying to the pool and all swim/bike run sessions can be uploaded to compatible GPS devices taking all the remembering out of the equation - you just concentrate on the training!
Have a question? Click here to ask me directly and I will respond within a few hours
Want to see reviews? Click here for testimonials
Not the right plan for you?
Click here to view my Advanced IRONMAN plans.
Click here to view my Intermediate IRONMAN plans.
Click here to view other Beginner IRONMAN plans.
Simple easy recovery set
Click on the paper clip to download a printable copy of the session
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,
Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
5 x 200 with Pull buoy
45 sec rest between each
Cool down[200m, 1400m Total]
200 m back stroke easy
Total session distance = 1400
Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.
Warm up: 200 front crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke
Very light 6km zone 1 run - just to make sure muscles are nice and loose
Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke
1st km do not worry about pace/HR - focus completely on good form - engage your core - slight lean forward and ensuring your stride is landing on the ball of your foot
2nd target IM race pace
3rd km easy cool down
Easy 45 min spin - check out kit/garmin set up etc