IRONMAN 140.6 8 WEEK SPECIALTY PHASE

Average Weekly Training Hours 15:11
Training Load By Week
Average Weekly Training Hours 15:11
Training Load By Week

IRONMAN 70.3 Specialty Phase Training Plan

Athletes nearing the culmination of their ultra-distance training can now shift their focus to the fine-tuning of their abilities lumped together with distances & paces very much in line with their race-day demands.

Establishing base fitness paves the way for workloads that are heaped higher & higher during build training. With both forms of conditioning buttoned up, the intent is now to top off your fitness, uncover a high level of freshness and lock down your confidence over these final 8 weeks of training

Session Descriptions and Pre Activity Notes to guide you through the plan.

This Plan includes coach contact via email to answer any questions you may have regarding the plan as you progress through. Email's will be answered with 48 hours.

We are based in Shrewsbury, Shropshire within the UK, You can find out about the other services we offer at www.edbeech.com or send us a email to coach@edbeech.com if you have any questions about this plan.

Sample Day 2
1:00:00
3400m
SW Base + Threshold Intervals

WU
400 SW EASY RPE4

MAIN
12 x 25 SC Drills RI10
6 x 100 SW MOD RPE6 RI5
7 x 200 SW HARD RPE8 RI45
12 x25 K&R Drills RI15

CD
400 SW EASY RPE4

Sample Day 2
1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 3
0:55:00
63.3TSS
RU Max Intervals

Run 10min working up to Easy-Moderate RPE 6 pace to warm up, then shoot for 5x4-minute Hard, RPE9 high-speed surges with 4 minutes of recovery after each followed by 10min Easy, RPE 4 to cool down for about 55 minutes of running.

Sample Day 4
2:00:00
132.1TSS
BI Tempo 80-85%

120 minutes of continuous riding where you'll spend 105 minutes between 80-85% FTP.

Sample Day 4
1:00:00
40TSS
RU Brick

Transition into a 60-minute run at an Easy-Moderate RPE6 pace for a demanding but not overly taxing run off the bike,

Sample Day 5
1:00:00
3350m
SW Base, Max + Speed Intervals

WU
400 EASY RPE4

MAIN
12 x 25 FS Drills RI10
5 x 100 MOD RPE6 RI5
7 x 150 HARD RPE9 RI75
8 x 50 MAX RPE10 RI20
12 x 25 K Drills RI15

CD
400 SW EASY RPE4

Sample Day 5
1:30:00
58.9TSS
BI 1.5 Hours of Aerobic Endurance 60-70% FTP

As with all Aerobic Endurance workouts, this workout's goals are to condition your working muscles to utilize fat & preserve sugar stores, to improve oxygen delivery and utilization by those very same muscles, to increase muscular resistance to fatigue and to improve the integrity of your connective tissues.

Ed Beech
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edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.