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

Average Weekly Training Hours 10:26
Training Load By Week
Average Weekly Training Hours 10:26
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

This 28week 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.

Plan outline
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?
• 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
Want to see reviews? Click here for testimonials
Not the right plan for you?
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 23
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 27
1:00:00
6.21mi
10km recovery run

Recovery runs should be always in the Z1 area - very easy - a good time to catch up on chats with a training partner

Sample Day 28
1:40:00
24.85mi
Recovery coffee spin

Very easy social able coffee spin ..... best done with mates and DO stop for coffee/cake - it is good for the soul

Sample Day 51
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 79
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 135
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 164
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Steven Moody Current Triathlon Ireland Coach of the year
|
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