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.
A varied set that builds strength and power through short intense efforts.
A large V02 max set that will build endurance and cycle ecoonmy.
Remember threshold pace is only your 10km pace so it's not that fast. Most of this session will be a nice easy pace.
The main set in this session teaches the body to use metabolites more efficiently by forcing recovery when swimming. Equally it allows the athlete the oppurtunity to practise recovering technique after a hard effort whilst maintaining a solid pace.
Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.
A session that will not stress the aerobic system as much as some other interval work but is designed to develop leg strength and improve pedal stroke. Try and remain seated throughout and ensure you push and pull right through the pedal stroke.
simple 2.30hrs easy bike. Out of the saddle efforts on shorter hills.
A varied session which allows the opportunity to work on maintaining form at speed and whilst fatigued. With the addition of SWOLF drill at the start and end of the set. Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.