Ironman Wales Intermediate Triathlon Training Plan (24 Weeks)

Average Weekly Training Hours 10:10
Training Load By Week
Average Weekly Training Hours 10:10
Training Load By Week

Ironman Wales Intermediate Triathlon Training Plan (24 weeks)
If you want to race at Ironman Wales check out the 24-week Ironman Wales Intermediate triathlon training plan from WhittleFit.

Who's it for?
The Ironman Wales Intermediate triathlon training plan is aimed at triathletes who have trained for a number of seasons, have completed an Ironman 70.3 distance triathlon but are new to the Ironman distance. The aim is to help you to achieve your goal with a clearly structured 24-week plan which avoids over-training and injury, whilst progressing with just the right balance of challenging and achievable training.

Is it for you?
If you’re looking for a training plan designed by specialist triathlon coaches who know the Ironman Wales course inside and out, and you don’t need a coach to hold your hand, then this is the training plan for you!

What's involved?
Because this plan is aimed at intermediate athletes, it progresses gradually over the 24-weeks to ensure you achieve your goal without injury or over-training, by building progressively, starting with an easier 3-4 weeks (to create structure & consistency), building towards several 'big training days' and culminating in a peak week of 15:10 hours of training.

Why choose our plan?
The coaches at WhittleFit know the Ironman Wales course intimately, we’ve trained and raced on the course many times, therefore we’re very well placed to advise on the training requirements to have a great day on the Ironman Wales course.

Sample Day 2
0:25:00
1250m
Technique - Swim & Single Arm

This drill helps you work on your stroke while isolating the movements of one arm at a time.

Have a look at this clip for guidance on single arm stroke https://youtu.be/6AcfrZ51sf0

Sample Day 2
0:25:00
25TSS
Aerobic Run

Gradually build your effort over the first 5' then run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort. 

Focus on your technique: Tall posture, shoulders relaxed, looking ahead (not down), light steps landing on mid or forefoot (not heel striking).

Sample Day 3
1:00:00
72.5TSS
Aerobic Ride

Build your effort gradually to warm up then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

If riding outside effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

See RPE Scales attached for guidance on effort levels.

Sample Day 4
0:35:00
36.7TSS
Aerobic Run

Gradually build your effort over the first 5' then run at a medium effort.

Finish the final 5' easy to cool down.

Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Focus on your technique: Tall posture, shoulders relaxed, looking ahead (not down), light steps landing on mid or forefoot (not heel striking).

Sample Day 5
0:30:00
1400m
Endurance Swim - Fists

An endurance swim with some technique work.

Swimming with a clenched fist encourages a high elbow catch and use of the forearm to pull through the water.

Aim for CSS+10" for the swims if you use CSS pacing.

Sample Day 6
2:00:00
145TSS
Endurance Ride

An outdoor endurance ride.

Gradually increase your effort over the first 10-20' to warm up. Then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.

Sample Day 7
0:45:00
50TSS
Endurance Run

Warm up over 5-10' by gradually building your effort.

Continue at a comfortable effort throughout.
6 RPE or Z2 Heart Rate or Pace.

Try to hold a consistent pace throughout without fading at the end.

5' easy jog cool down.

The aim here is to build endurance. Try to maintain good running form but do not look to run fast or hard.

Mark Whittle
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WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training