Novice 140.6 Ironman Distance Training Program. 36 Week Program. Email Communication Available.

Average Weekly Training Hours 10:24
Training Load By Week
Average Weekly Training Hours 10:24
Training Load By Week

Beginner Ironman Triathlon Program

Sample Day 1
0:20:00
20 minute zone 1-2 run

Sample Day 2
0:20:00
20 minute zone 1-2 swim

20 min swim as 4 x 5 min zone 1-2 easy swim.

All freestyle

Sample Day 3
0:30:00
30-45 minute zone 1 ride

Sample Day 4
0:20:00
a.m. swim 20 minutes

3 min easy swim warm up
1 min rest
7 min zone 2 swim
1 min rest
7 min zone 2 swim
1 min rest
3 min easy swim cool down

Sample Day 4
0:25:00
p.m. run 25 minutes

25 min zone 1 easy run

Sample Day 5
0:45:00
45-60 minute zone 1 ride

Sample Day 6
0:25:00
25 minute zone 1 swim

5 x 5 minutes of zone 1 swim
1 minute rest between

Justin Roeder, USAT Level 1 Coach
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Roeder Multisport: Running and Triathlon Coaching

USA Triathlon Certified Coach
Former USA Triathlon Elite ITU Athlete

I specialize in working with swimming, cycling, & running athletes looking to focus on biomechanics, heart rate, power based training, & annual training periodization.

All training training programs can be customized around athletes time and schedule. Communication between athlete and coach is suggested for best results!