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13 week Ironman Training Plan-BASE period, 11-17 hrs/week

Author

Scott Iott

All plans by this Coach
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Length

13 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced base period

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Plan Description

This is a 13 week Ironman BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-17.

The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with a heart rate monitor, pace or power meter, or simply training by feel. A second round of field testing will happen in the 9th week of training.

This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours.

Included with the training plan is a document that defines all the training terms. Happy Training!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:41 hrs 2:30 hrs
2:48 hrs 1:19 hrs
5:27 hrs 6:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:41 hrs 2:30 hrs
2:48 hrs 1:19 hrs
5:27 hrs 6:00 hrs
—— ——

Training Load By Week


Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Sample Day 1

1:00:00
Swim Test Set

Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.

Sample Day 2

0:53:00
Trainer or road - 15 min ILT, 3 sets 5 min big gear 1 min hard - 53 mins

Trainer or road - 10 min warm-up, then 15 mins of 30 sec left leg only, 30 right, then 30 both. Then it's 3 rounds of 5 min big gear, 1 min HARD. Cooldown easy 10 mins. Total 53 mins.

Sample Day 3

1:00:00
Baseline 5k run test

Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. If you will train with a HR monitor, your average HR of this test will be your LTHR. If you train with a pace meter, your average pace of the test will be your threshold pace. Go to "my settings" in your training peaks account to set your zones.

Sample Day 4

1:00:00
1x400, 1x300, 1x200

W/U 6x75 (:20)
1x400 (:20)
1x300 (:20)
1x200 (:20)
1x100 (:20)
2x300 (:30)
C/D 6x75 50 Free, 25 Back (:20)

Sample Day 5

1:00:00
Bike Threshold test

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Your HR recorded during the last 20 minutes of the test is your bike LTHR. If you use power, your average power of the 30 minute test will be your Functional Threshold Power (FTP) Go to "my settings" in training peaks to set your training zones.

Sample Day 6

0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). Zone 1 only.

Sample Day 8

1:10:00
Trainer: Endurance leg speed 81-141 min

WU:
5 min ez above 90 rpm
6 min seated alternating 80% workload; 1 min right leg, 1 min left leg
MS:
30 min Z1/RPE 6-9/CP <180
every 5 min do a :30 spin up followed by :30 all-out sprint
30 min Z2/RPE10-12/CP180
every 5 min do a :30 spin up followed by :30 all-out sprint
CD: 5 min ez
Tip: incorporate your leg speed from spin up into all-out sprint

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