2019 Ironman Texas - First Time Ironman - Starts 12/9/19 - 20 Weeks

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

20 Weeks

Typical Week

3 Swim, 3 Run, 3 Bike, 1 Strength, 1 Day Off

Longest Workout

1:25 hrs swim
5:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate masters

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Summary

Designed for: First time Ironman athletes with experience in shorter races.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 45 min - 1:00 hour, swim 2500 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 7:35 for the first week and peaks at 15:40.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:02
Training Load By Week
Average Weekly Training Hours: 12:02
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.

Back to Plan Details

Sample Day 1

1:00:00
1646m
Swim Kick/Drill Session

W/U: 400 as 200 choice/100 pull/100 kick w/fins or no fins . Main Set: 4x . 50 drill w/ 20 sec rest 50 kick w/ 20 sec rest 100 free w/30 sec rest . C/D:  600 mixed strokes

Sample Day 2

0:45:00
Base Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets.
.
Main Set:
.
6 x 2min @ lower zone 4 with 1min easy recovery jog between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on a soft surface if possible.

Sample Day 3

0:50:00
1737m
Base Swim

W/U:
100 easy
100 back stroke
100 breast stroke
.
Main Set:
.
400 as 2x
-100 easy
-100 as slow as possible
.
200 kick in good streamline, rotating to kick supine and prone (on back & on stomach)
.
8 x 50 as 15yd dolphin kick/35yd easy back stroke w/10sec rest
.
8 x 25 sprints w/30-45sec rest
.
C/D:
200 with fins
200 with perfect technique

Sample Day 4

1:00:00
Base Bike

W/U: 
15-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
20-30min Zone 2 - Zone 3
Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy/moderate effort.
Keep cadence high (between 90-110 rpm)
.
C/D: 
Cool down with remaining time 
easy spin @ 90rpm+ with mixed terrain.

Sample Day 4

0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6

1:00:00
2332m
Base Swim

W/U:
100 choice
100 drills
2 x 200 (as 50swim/100kick/50swim)
.
Main Set:
.
300/200/100 moderate all w/20 sec rest
200/100/50 negative split all w/25 sec rest
200 fast w/30 sec rest
100 fast w/30 sec rest
6x100 pull w/25 sec rest
.
C/D:
100 swim/drill mix

Sample Day 6

1:00:00
Long Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
2 x 12min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

2019 Ironman Texas - First Time Ironman - Starts 12/9/19 - 20 Weeks

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