***Ironman Base Training Plan - 12 Weeks (12-17 hrs/wk)

Average Weekly Training Hours 14:16
Training Load By Week
Average Weekly Training Hours 14:16
Training Load By Week

This is a 12 week Ironman Base Training Plan for intermediate to advanced levels athletes, or beginners with a strong endurance background. This plan assumes you can run 40 minutes without issue, and builds from there. The weekly training hours are between 12 and 17. After 12 weeks of this base training, the athlete should be ready and able to begin to train more specifically for the Ironman of their choice, meaning race-specific intensities, with the race event happening within the next 16 weeks of this plan ending. It is important that the athlete follow the intensities prescribed in this plan, in order to maximize its effectiveness.

Sample Day 1
0:40:00

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 1
0:50:00

BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Enter this value in your zones settings in TrainingPeaks, for run HR zones. Take the LTHR value you get from this test, subtract 7, and enter that new value as your LTHR for bike HR zones.

Sample Day 2
1:01:00

WU:
5 min ez
6 min alternating 1 min rep between 100 rpm and 60 rpm
5 min ride at 95+ rpm

MS:
15 min Z2/RPE 10-12/CP 180
spin at high end of comfort range in small chainring

10 min Z2/RPE 10-12/CP 180
pull back on the up stroke as if scraping mudd off your shoes, but resist pushing down on the pedals. Maintain high cadence

15 min Z2/RPE 10-12/CP 180
spin at high end of comfort range in samll chainring

CD: 5 min ez
Tip: relax feet and legs while spinning. Record average cadence of ride to track prgress

Sample Day 2
1:00:00

W/U 400, 300 Pull, 200K

5x150 (T-Pace + :20)SI

1x200 (:20)

5x100 (T-Pace + :10)SI

(2:00)

16x25 Fast/EZ, EZ/Fast, EZ, Fast (:40SI)

C/D 100

Sample Day 3
0:40:00

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
0:47:00

WU:
5 min ez
5 min alternating :30 standing RPE 10, :30 seated RPE 6
6 min seated, alternating 80% workload as 1 min right leg, 1 min left leg

MS:
4x:20
do as spin up (1:40 RI)
4min Z2/RPE 10-12
2x:20
do as spin ups (1:40 RI)
4 min Z2/RPE 10-12
4x:20
do as spin up (1:40 RI)

CD; 5 min ez

Sample Day 4
1:00:00

W/U 300, 300K, 200 Drill

4x200 Odd (:15)

2x200 (:20)

1x200

(2:00)

10x50 4 Best AVG, 1 Easy (:45)

C/D 200

Jim Vance
|
TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science