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 Austria
Paul D, June 2018
Base = 15 weeks
Build = 11 weeks
Taper = 2 week
2 week progression:1 week recovery cycle
3 swim, 4 run and 4 bike sessions per typical week
Training load = 16-20 hours per week
This 28 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. It is specifically designed for athletes over 50 years of age - as it uses a 2:1 recovery cycle that will minimize risk of over training injuries
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
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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]
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
Recovery runs should be always in the Z1 area - very easy - a good time to catch up on chats with a training partner
Very easy social able coffee spin ..... best done with mates and DO stop for coffee/cake - it is good for the soul
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.
Warm up: 200 = 100 front crawl and back crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke
Very light 6km zone 1 run - just to make sure muscles are nice and loose
Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke