Ironman 28 Week Beginner/Intermidiate Plan for Peak Performance on Race Day - Sunday Race
Marco NicoliAll plans by this Coach
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28 week plan for Ironman athletes with a intermediate base of fitness.
This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 4 miles continuously, but want to build up to a successful Ironman race.
For those who don't yet possess the recommended fitness, there is a 32 week plan that will allow one extra mesocycle to build a base and still achieve similar fitness on race day.
The main focus of this training plan is to build Aerobic Fitness as well as increase Threshold speed and Stamina across all three disciplines.
It is recommended for dedicated athletes who strive to achieve their best performance on race day and are willing and able to "put in the time and effort".
To accommodate busy working athletes the plan defines Monday as the Rest Day and has the longer workouts on the weekend.
The plan averages 12 hours/week of training with a maximum weekly duration of 19 hours, and is structured with 3 weeks of work and one week of recovery & testing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:30 hrs||1:20 hrs|
|2:16 hrs||2:35 hrs|
|6:40 hrs||5:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:30 hrs||1:20 hrs|
||2:16 hrs||2:35 hrs|
||6:40 hrs||5:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter