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Ironman Plan for Advanced Triathletes + Email Support - Saturday Race - 16 Weeks

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach
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Length

16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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 3000 yds, and bike 2:30 hour.  The weekly volume of the plan starts at 10:20 for the first week and peaks at 16:30.

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:34 hrs 1:20 hrs
3:24 hrs 2:30 hrs
5:48 hrs 5:30 hrs
0:55 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:34 hrs 1:20 hrs
3:24 hrs 2:30 hrs
5:48 hrs 5:30 hrs
0:55 hrs 0:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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 goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Sample Day 1

0:30:00
1280m
Swim Drill Session 4

W/U:
5 min dynamic flexibility before starting your swim
.
400 as 200 choice/100 pull/100 kick w/fins or no fins
.
Main Set: 3x
.
2 x 50 drill w/ 20 sec rest
100 free w/30 sec rest
.
C/D: 
400 mixed strokes

Sample Day 1

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
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

0:45:00
Running Drills

The focus of this workout is on improving technique with drills, not getting in a steady run.
It is best done at a track, park, or other open area.
.
W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 m of various drills
(see below for examples)
.
4 x 50-100m Strides w/full recovery
.
C/D:
Cool down with left over time at Z1 effort

Sample Day 2

0:45:00
Short Bike + 3x5min - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
5 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
3 x 5min @ Z4 effort with 2-4min recovery spin at Z1 between sets. 
.
Keep cadence high 85-90rpm+ 
.
C/D: 
Cool down with remaining time
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 3

0:35:00
1737m
Base Swim: 3x200, 400 pull, 12x25

W/U: 5 min dynamic flexibility before starting your swim . 200 easy 200 kick . Main Set: . 3 x 200 w/30 sec rest as: 150 swim/50 kick . 1:00 rest . 400 pull negative split . 1:00 rest . 12x25 descending by 2s w/15 sec rest . C/D: 200 easy

Sample Day 3

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
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 4

0:45:00
Cycle Strength - 5+5min - Z4

W/U:
5 min dynamic flexibility before starting your ride
.
10min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
5min @ 55-60rpm @ Z4 effort with a focus on even power through the full range of motion.
2:30min easy spin @ Z1 at 100rpm
5min @ 55-60rpm @ Z4 effort
2:30min easy spin @ Z1 at 100rpm
.
C/D:
Cool down with remaining time @ Z1 effort @ 90-100rpm

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