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24 Week Novice IRONMAN (140.6) - 8-16 hrs per week

Author

Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach

Length

24 Weeks

Plan Description

2-3 Swim, 3 Bike, 3-4 Run and 2 Strength workouts per week.

Schedule:
Mondays - swim and strength
Tuesdays - tempo or hill run
Wednesdays - bike and swim
Thursdays - brick (bike and run)
Fridays - off or makeup day (gives you flexibility for the week)
Saturdays - long bike
Sundays - long run

Periodization is 2:1 build:recovery. Intensity listed by Zone 1-5.

First week volume = 2 hrs swim, 3.5 hrs bike, 2.25 hrs run, 2 hrs strength

Peak swimming week is 3.75 hrs (longest swim 2 hrs)
Peak biking week is 7.5 hrs (longest bike 5.5 hrs)
Peak running week is 4.5 hrs (longest run 2.5 hrs)

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:19 hrs 2:30 hrs
Swim x3
2:55 hrs 2:00 hrs
Bike x3
4:57 hrs 5:30 hrs
Day Off x1
—— ——
Strength x1
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:19 hrs 2:30 hrs
Swim
2:55 hrs 2:00 hrs
Bike
4:57 hrs 5:30 hrs
Day Off
—— ——
Strength
1:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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