Browse More Plans

IRONMAN run-focused, 24 weeks (Garmin-compatible, access to coach)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Marius Triukas, IRONMAN® Certified Coach

All plans by this Coach
No Ratings

Length

24 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.

Plan Highlights

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 marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:59 hrs 2:50 hrs
Swim x2
0:02 hrs 0:35 hrs
Bike x2
3:46 hrs 4:00 hrs
Strength x1
0:40 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:59 hrs 2:50 hrs
Swim
0:02 hrs 0:35 hrs
Bike
3:46 hrs 4:00 hrs
Strength
0:40 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

$87.95 - Buy Now