Inter IRONMAN 28 week plan includes email access to Coach, 7-14 hrs per week, reusable, HR based

Average Weekly Training Hours 10:32
Training Load By Week
Average Weekly Training Hours 10:32
Training Load By Week

Inter IRONMAN 28 week plan

Using your plans/approach has taken away the usual second guessing that goes with setting one’s own training schedule.

Pat Linehan, Ironman Barcelona 2016

Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 28 week plan will help any intermediate triathlete prepare for a PB attempt at an IRONMAN race.

To be successful with this plan you should have at least 2 - 3 years of triathlon experience including completing an IRONMAN race to date.

Base or fitness/stamina development = 16 weeks
Build or race specific training = 10 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle

Typical week
On avg the plan works off a basis of 3 swim sessions, 3 run and 3 bike sessions in a typical week with a full recovery day - with the hourly training load ranging from 7 - 14 hours a week

What do you get in this plan?
• Unlimited email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road etc

Have a question? Click here to ask me directly and I will respond within a few hours

Not sure if this is the plan for you
If, after 2 weeks, you feel plan is not the right level for you - I will switch your plan free of charge to an equivalent plan from the other beginner/Intermediate or advanced plans from my catalog

Click here to view my Advanced IRONMAN plans.
OR
Click here to view my other Intermediate IRONMAN plans.
OR
Click here to view my Beginner IRONMAN plans.


Sample Day 1
0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 1
0:48:00
4.97mi
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Sample Day 2
0:50:00
43.3TSS
Turbo set - endurance or 60 min easy spin

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Sample Day 3
0:50:00
1400m
156.7TSS
Pool session - Endurance focus - requires pull buoy and paddles

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Endurance sets are designed to build stamina and strength in the water so you can go for longer distances without any issue

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke,

Drills [400, 600 total]
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
Pull Buoy: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
Increasing effort: 1st 50 easy, 2nd 50 moderate, 3rd 50 hard, 4th 50 recovery

Main Set: [600, 1200 total]
1st 300m no swim aids 1 min rest
2nd 300m with pull bouy & paddles 1 min rest

Cool down: [200, 1400 total]
200m = 200 backstroke

Sample Day 3
0:40:00
4.97mi
60TSS
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 4
0:50:00
45TSS
Turbo set - threshold or 60 min hills

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your body's ability to go faster for longer i.e. building speed endurance


10 min easy zone 1 warm up
10 mins zone 2
10 mins zone 3
10 mins zone 2
10 mins cool down zone 1

Sample Day 6
0:50:00
6.21mi
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones
NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!


10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Steven Moody Current Triathlon Ireland Coach of the year
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SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback