Beginner IRONMAN Cork 2019, 36 wk with email access to Coach,(6-14hrs) HR based

Average Weekly Training Hours 10:19
Training Load By Week
Average Weekly Training Hours 10:19
Training Load By Week

“You are best coach in the world - after following your plan and email clarifications throughout the journey - I turned up 100% ready and so pleased with how my race went - I took 50 mins off my PB - thank you so much "
Jason Lippitt,Smart endurance training plan user 2018 season


Who is this plan for?
This 36 week plan is designed to help a beginner triathlete build their fitness to be ready to tackle Ironman Cork on 23rd June 2019.

To be successful with this plan you should have at least a year of triathlon experience including completing an Olympic/international distance race to date.


What do you get in this plan
• Email access to the author
• PDF guides on “How To Use Your Training Plan” and “Swim drills”
• Training zones using feel, heart rate or pace
• Ironman Cork course information for swim/bike/run

NB based on predicted course - these are subject to (but unlikely) to change - as at race directors discretion


Training plan outline
The plan is broken into 36 weeks (based on a 3 week progression and 1 week recovery cycle)
- 20 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 16 weeks build - increasing your race skills/speed [includes retest weeks]

Typical training week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 14 hours a week

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in

** NEW ** All swim session details available in printable word doc for ease of carrying to the pool and all swim/bike run sessions can be uploaded to compatible GPS devices taking all the remembering out of the equation - you just concentrate on the training!

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


Sample Day -1
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 2
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 3
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 27
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 55
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 83
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 111
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