ADV IRONMAN 32 week plan includes email access to Coach, 16-20 hrs per week, reusable, HR based

Average Weekly Training Hours 13:44
Training Load By Week
Average Weekly Training Hours 13:44
Training Load By Week

32 week ADVANCED plan for IRONMAN

Thanks to Coach Steve's advanced IRONMAN plan - I had the structure and right level of challenging sessions to prepare myself to smash my PB in IRONMAN Barca

Paul D, 2017 training plan user



Plan outline
Base = 16 weeks
Build = 14 weeks
Taper = 2 week
3 week progression:1 week recovery cycle

Typical week
3 swim, 3 run and 4 bike sessions per typical week
Training load = 14-18 hours per week
This 32 week plan is designed for an advanced athlete who has between 16 - 20 hours available to train for their IRONMAN and is looking for a competitive time/placing

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace

Have a question? Click here to ask me directly and I will respond within a few hours
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Sample Day 24
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 27
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 28
2:24:00
37.28mi
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 212
0:37:20
4.97mi
Tempo run 8km

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Sample Day 213
1:30:00
4000m
Final IM swim set

Warm up: 200 = 100 front crawl and back crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke

Sample Day 214
3.73mi
Easy leg stretch jog

Very light 6km zone 1 run - just to make sure muscles are nice and loose

Sample Day 220
0:31:30
1400m
strength swim set

Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke

Steven Moody Current Triathlon Ireland Coach of the year
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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