2019 Ironman Maryland - First Time Ironman - Starts 5/13/19 - 20 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:02

Designed for: First time Ironman athletes with experience in shorter races.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:00 hour, swim 2500 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 7:35 for the first week and peaks at 15:40.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
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Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
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Main Set: 2-3x
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12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
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Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
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Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
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C/D:
Cool down with static stretching & foam rolling

Sample Day 3
1:00:00
Long Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
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2 x 12min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 3
1:00:00
2332m
Base Swim

W/U:
100 choice
100 drills
2 x 200 (as 50swim/100kick/50swim)
.
Main Set:
.
300/200/100 moderate all w/20 sec rest
200/100/50 negative split all w/25 sec rest
200 fast w/30 sec rest
100 fast w/30 sec rest
6x100 pull w/25 sec rest
.
C/D:
100 swim/drill mix

Sample Day 4
1:30:00
Long Bike

W/U: 
10-20min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set:
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6 x 7min @ Z4 effort with 2-4min recovery spin at Z2 between sets.
.
Focus on holding a racing position over similar terrain to what you are planning to race over.
Keep cadence high 85-90rpm+
Remember to stand and stretch out once after every set so you do not tighten up.
.
C/D: 
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

Sample Day 5
0:40:00
1646m
Base Swim

W/U:
200 easy
.
Main Set:
.
Focusing on perfect technique. 
Start easy, each round increases in intensity with the last being all-out.
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9 x 25 w/35sec rest
45sec rest
8 x 25 w/35sec rest
45sec rest
7 x 25 w/40sec rest
50sec rest
6 x 25 w/40sec rest
50sec rest
5 x 25 w/45sec rest
55sec rest
4 x 25 w/45sec rest
55sec rest
3 x 25 w/50sec rest
1min rest
2 x 25 w/1min rest
1:10min rest
1 x 25 all out
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C/D:
6 minutes continuous swim
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The purpose of this session is to give you an opportunity to have repeated short sets and frequent feedback. 
Pay close attention to executing technique perfectly. Each round, focus on a different aspect of your stroke and perfect it. 
For the last round, put all of the pieces together and improve your top-end sprint.

Sample Day 6
0:45:00
Base Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
2 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog. 
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time.
Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 7
0:50:00
2286m
Base Swim

W/U:
300 easy
200 kick
.
Main Set:
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4 x 200 as: 150 free/50 kick
w/30 sec rest
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1:00 rest
.
600 pull negative split
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1:00 rest
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16 x 25 Desc by 2s w/15sec rest
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C/D:
200 easy mixed stroke

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.