IRONMAN run-focused, 24 weeks (Garmin-compatible, access to coach)
Marius Triukas, IRONMAN® Certified CoachAll plans by this Coach
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Who is this Plan for?
If you are not completely new to triathlon (or have at least some experience in all three of its disciplines - swimming, biking, and running), but you know that your weakest discipline is running, this plan can help you to tackle it and prepare to finish the IRONMAN® triathlon race in 24 weeks.
The plan is targeted at athletes who want to improve their running speed and endurance. It has mostly three run sessions per week, with the longest run of 2:50h (week 20).
The plan starts with more than 6:30 hours of training in the first week and reaches maximum training volume of almost 13 hours on week 19. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.
The plan has recommendations on when to participate in the sprint, Olympic, or IRONMAN® 70.3® events to get proper racing experience.
The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.
The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
Access to Coach
If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail email@example.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:59 hrs||2:50 hrs|
|0:02 hrs||0:35 hrs|
|3:46 hrs||4:00 hrs|
|0:40 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:59 hrs||2:50 hrs|
||0:02 hrs||0:35 hrs|
||3:46 hrs||4:00 hrs|
||0:40 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: