ADV IRONMAN 28 wk (50yrs+), email access to Coach, 16-20 hrs per week, reusable, HR based

Average Weekly Training Hours 12:16
Training Load By Week
Average Weekly Training Hours 12:16
Training Load By Week

28 week ADVANCED plan for IRONMAN for 50yrs +

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

Plan outline
Base = 15 weeks
Build = 11 weeks
Taper = 2 week
2 week progression:1 week recovery cycle

Typical week
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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Sample Day 18
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]
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 20
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 21
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 191
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 192
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 193
Easy leg stretch jog

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

Sample Day 199
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
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 for sample client feedback