First Time Ironman Plan - Sunday Race - 24 Weeks
Author
Joan Scrivanich , MA, CSCS
All plans by this CoachLength
24 Weeks
Typical Week
3 Bike, 1 Day Off, 3 Run, 3 Swim, 1 Strength
Longest Workout
1:25 hrs swim
5:30 hrs bike
2:30 hrs run
Plan Specs
triathlon ironman beginner intermediate advanced masters
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Designed for: First time Ironman athletes with experience in shorter races.
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 1:00 hour, swim 2200 yds, and bike 1:30 hour. The weekly volume of the plan starts at 7:00 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!
Stats
Sample Day 1
W/U:
10-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
3 x 5min @ Z5
3 x 10min @ upper Z4
3 x 10min @ lower Z4
2 x 20min @ upper Z3
.
Space sets with enough recovery to fully recover, should be between 5min and 10min max needed.
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.
Sample Day 7
W/U:
20-30 min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
5 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy 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 on a soft surface if possible.
Sample Day 8
W/U:
15-20min easy spin @ 90rpm+ with up tempo effort (keep under 1min just to pre-load the system)
.
Main Set:
.
4 x 25min effort @ IM or 1/2 IM race pace effort (Z4) in the last 25min of each hour of the ride.
in aerobar position
race cadence 90-95rpm
.
With 35min recovery spin between sets at Z2-Z3 effort.
Keep cadence high (between 90-110 rpm)
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.
Sample Day 14
W/U:
10-15min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 8min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 15
W/U:
10-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
3 x 10min @ Z4 - Aero Position
3 x 20min @ Low Z4 - Aero Position
Keep at least 3-5min recovery between sets
.
C/D:
Cool down with remaining tie
easy spin @ 90rpm+ with mixed intensity.
Sample Day 17
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 20
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.