12 week Half IM to IM Bridging Programme (Intermediate Plan) Sat Race, Start any Monday
12 week Half IM to IM Bridging Programme (Intermediate Plan) Sat Race, Start any Monday
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
“Training for excellence, with excellent training.”
When you cross the finish line of your IM, you will have accomplished something very special. You will have completed a Half-IM and stepped up and completed a full distance race.
Designed for Intermediate triathletes who are looking to complete a full IM after a half, the primary goal of this training plan is to continue to IMPROVE your fitness from where you were at for the half.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.
Starting 12 weeks before your IM (giving you a recovery week after the half), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a heart rate monitor for the bike training and a GPS watch using pace for the run workouts.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
- Bike: 3:30hrs continuously
- Run: 2:00hrs continuously
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz
Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
03:13:00 | 02:00:00 |
Swim
x3
|
10,658m | 4,000m |
Bike
x3
|
05:04:00 | 05:04:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:13:00 | 02:00:00 | |
|
10,658m | 4,000m | |
|
05:04:00 | 05:04:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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