Ironman 140.6 No fuss 30 week plan
Mike BridgeAll plans by this Coach
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This plan is designed as simple easy to follow plan for athletes who have limited time and just want to do what works.
The plan is based on the polarised training model with a small number of very hard sessions and a predominance of comfortable endurance sessions. This will maximise training results and limit injury risk. To aid simplicity the sessions in any given 4 week block are always similar week to week and could be easily remembered or modified if done on the run.
Every 4th week there is a down week to aid recovery but these also allow flexibility if sessions or weeks are missed due to life!
The plan runs for 30 weeks with a long taper from week 25. If the build up has been less than ideal the long taper can be cut a little to allow a few weeks extra training. If all has gone to plan then the longer taper means you will arrive at race day ready to fly!
The plan will suit anyone with a season of IM racing under their belt or athletes with experience form lower distances. The methods used will ensure that all but the most elite of athletes will make progress without requiring more than 12hrs training a week.
Attached to day one are some notes and forms that may prove useful on your Ironman journey.
With this training under your belt you'll know you are toeing the start line ready to crush those 140.6 miles
and should you need any help along the way just get in touch through Racesnake.co.uk.
Best of Luck.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:04 hrs||4:00 hrs|
|1:26 hrs||1:30 hrs|
|1:24 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:04 hrs||4:00 hrs|
||1:26 hrs||1:30 hrs|
||1:24 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter