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

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

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)

Sample Day -3
0:45:00
Interval Swim - 7x100

10 min warmup, 10 min drill, 7x100 (15 sec rest), 10 min cool down

Sample Day -3
0:45:00
Strength Training

Stability and endurance focus

Sample Day -2
0:45:00
Hills - 4-5x1min

10-15 min warmup
4-5x 1 min hill repeats (walk/jog down)
10-15 min cool down

Warmup and Cool down in Zone 1.  Hill repeats in Zone 2-3.

Sample Day -1
0:45:00
Endurance Swim - 4x200

10 min warmup, 10 min drills, 4x200 (15 sec rest), 10 min cool down

Sample Day -1
1:00:00
Trainer - Single Leg Drills

15 min warmup
6x30 sec one leg drill (switch legs every 30 sec)
2 min spin
6x30 sec one leg drill (switch legs every 30 sec)
2 min spin
5 min tempo
1 min spin
4 min tempo
1 min spin
3 min tempo
1 min spin
2 min tempo
1 min spin
1 min tempo
1 min spin
15 min cool down

Sample Day -1
0:05:00
Transition Run

Easy run off the bike.  Zone 1

Sample Day 0
1:05:00
Tempo - 4x5 min

15 min warmup
4x5 min Zone 3 (5 min easy spin recovery)
15 min cool down.

Sara Crawford
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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.