IM Plan

Average Weekly Training Hours 11:02
Training Load By Week
Average Weekly Training Hours 11:02
Training Load By Week

This is a short 16 week plan suited for an Intermediate Age Group triathlete preparing for a full Ironman with some experience and is ideal for an early season IM.
The plan focuses on quality and total weekly volume. It has 2 key speed sessions each of running and cycling per week with 4 IM specific swim sessions. It has one long run and long ride per week with test sessions scheduled to monitor progress. This is a tough schedule so the option is to drop the non-key sessions when the going gets tough.

Sample Day 1
1100m
27TSS
With aids

WU: 400 your choice of swim and drills. MS: 150 paddles and buoy moderate (30”). 150 buoy only moderate (30”). 100 swim moderate (30”). 100 fins moderate (30”). CD: 200 easy. Total: 1100

Sample Day 1
1:00:46
55TSS
Easy Run

Slow miles, run at a conversational pace, have the physiological benefit of building your aerobic base and training your body to favor fat as a fuel source over glycogen.Your body needs slow miles to make the physiological changes that will help you finish strong on race day.
Don't be tempted to run fast - save that for the hard days.

Sample Day 2
0:39:00
42.2TSS
2F2S

This workout builds leg speed and aerobic efficiency. It's all about the fast 1k. You should feel you have given everything,but don't stop at the end - keep on running until you breathing normalizes in readiness for the next 1K. The number of 1 k's will increase as your fitness improves.

Sample Day 2
0:40:00
29.6TSS
Recovery Spin

Sample Day 3
0:33:00
43.3TSS
Short Sharp Intervals

Sample Day 3
0:45:00
40.4TSS
Easy Run

Slow miles, run at a conversational pace, have the physiological benefit of building your aerobic base and training your body to favor fat as a fuel source over glycogen.Your body needs slow miles to make the physiological changes that will help you finish strong on race day.
Don't run fast - save that for the hard days.

Sample Day 4
0:40:00
60TSS
Time Trial - 20 minute

This is a time trial so you want to go as hard as you can for 20 minutes. As your fitness improves your distance will increase but don't fixate on the numbers - that's the coaches job!

Pauline Cound
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pauline cound personal training

I specialize in training programs for cycling, running, and triathlon for beginner and age-group triathletes for Olympic distance triathlon, Ironman & Ironman 70.3 distances.

I love sports and am passionate about passing my knowledge and experience onto others, so I will continue to help others, and endeavor to be an inspiration to my TrainingPeaks clients in helping them achieve their goals.