Ironman Plan for Intermediate to Advanced Triathletes - Saturday Race - 18 Weeks

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

18 Weeks

Typical Week

3 Run, 3 Swim, 3 Bike, 1 Day Off, 1 Strength

Longest Workout

1:25 hrs swim
5:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate advanced masters

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Summary

Designed for: Intermediate to advanced triathletes.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour, swim 2500 yds, and bike 2:00 hour.  The weekly volume of the plan starts at 11:10 for the first week and peaks at 15:40.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:39
Training Load By Week
Average Weekly Training Hours: 12:39
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.

Back to Plan Details

Sample Day 1

0:40:00
1280m
Base Swim

W/U:
100 swim
100 pull
100 kick
.
Main Set:
.
4 x 100 free with 15 sec rest:
1-3 @ lower Z2
4-6 @ upper Z2
.
4 x 100 free with 20 seconds rest:
odd - easy
evens - descending
.
4 x 50 swim w/fins w/15 sec rest
.
C/D:
100 easy

Sample Day 1

1:00:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 2

1:00:00
Base Run

W/U: 
15-20min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 5min @ upper zone 3 to lower zone 4 with 1:30min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time.
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 120

1:15:00
Track Session

W/U: 
15-20min easy/mod effort (Z2)
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
.
Main Set: 4 x 
.
400s on the track at lower Z5. The pace should be about 2-3min faster on average than your normal 10km pace. 
Remember these should not be all out but rather controled efforts with good form. If you cannot run with good form them slow down until you can.
.
200m on the track at Z6 effort as long as you can hold good form during it.
.
(1min rest between to 400 and 200) + (3min recovery between blocks of 400s/200s).
.
Remember recovery is key. If you are always tired in this set it will be speed endurance which is not what we're aiming for.
.
C/D:
Cool down with remaining time.
.
Goal:
The goal of this session is to improve your race specific speed as well as race preperation pace work. This is a great session for maintaining speed during the recovery periods or taper periods.

Sample Day 121

1:00:00
2743m
Speed Swim

W/U:
200 drills
4 x 150 alternating moderate and hard by 25s
.
Main Set:
.
All at race pace:
20 x 50 w/30-45 sec rest 
1-4 - add 15yd burst at start speed with remainder at race pace
.
5 x 100 on base
30 seconds recovery
500 on base
.
C/D:
200 easy

Sample Day 122

0:45:00
Cycle High Cadence

W/U: 
10-15min @ Z2-Z3 effort. During the last 5min of the W/U, build effort levels up to upper Z4 and then return slowly back to Z2 effort again. Keep cadence between 90-100rpm during the W/U.
.
Main Set: 2x
.
3min @ 65-75rpm @ Moderate/Hard effort with a focus on even power through the full range of motion.
2min easy spin at 100rpm
3min @ 65-75rpm @ Moderate/Hard effort
2min easy spin at 100rpm.
.
C/D: 
10-15min @ Z2-Z3 effort @ 90-100rpm

Sample Day 123

1:00:00
Light Swim, Bike & Run

Try to get 15-20min of easy swimming, cycling and running on the course if possible.
You should finish feeling like you have stretched the body and warmed up but not done a workout of any major volume or intensity.

Ironman Plan for Intermediate to Advanced Triathletes - Saturday Race - 18 Weeks

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