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Full Iron Triathlon: Beginner | 16 Week | Power & Pace | Monday Recovery

Author

Mark Saroni

All plans by this Coach
No Ratings

Length

17 Weeks

Plan Specs

triathlon ironman beginner multi day power based pace based tss based

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Plan Description


Winning is a Mindset Not a Spot on the Podium

Our training plans are designed & built with one thing in mind, the success of our athletes. Start your journey to high performance today.


Wondering if this plan is right for you?

CONTACT us & we'll help you make the right decision       


Plan Overview

  • For a beginner triathlete training for their first full distance race
  • Training to finish in under 17 hours
  • Monday recovery day


Required Equipment

  • Bike power meter
  • GPS smart watch
  • HR monitor
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)


Example


Included

  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines


Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!


Recommended Prior to Starting 



"The program gets five stars from me. At the end of thee day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher


"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete



Additional Information




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:53 hrs 3:00 hrs
0:45 hrs 1:00 hrs
0:00 hrs 0:10 hrs
5:03 hrs 7:00 hrs
0:40 hrs 0:45 hrs
—— ——
0:09 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:53 hrs 3:00 hrs
0:45 hrs 1:00 hrs
0:00 hrs 0:10 hrs
5:03 hrs 7:00 hrs
0:40 hrs 0:45 hrs
—— ——
0:09 hrs 0:10 hrs

Training Load By Week


Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

0:30:00
1189m
Z1- Technique Focus, Work on Limiters, Short 50s

WU: 300 swim
100 pull w/ band & buoy at ankles
100 streamline kick on back w/ fins

You can do the below sculling drills OR any drills that work on your main swimming technique limiters.

DRILL: Sculling Drills: use pull buoy
1x100 sculling forwards
-Elbows don't bend
-Fingers point down

1x100 Mid Scull
-Don't pull elbows backwards

1x100 Doggy Scull
-Elbows stay in the water (Don't recover above)

1x100 Back Scull

MS:
4x50 on :15 RI
-Work on catching & holding the water all the way through the stroke
100 fast swim w/ fins

CD: 100 easy

Sculling Drills: https://www.youtube.com/watch?v=NE_vO6xIBvY
Purpose: Sculling is working on our "feel" for the water.

Sample Day 2

0:20:00
16.6TSS
Z1 - 20 Min Shuffle jog

Easy jog at "shuffle" pace.

Very, very slow.

Purpose: Very slow recovery run to minimize impact on body while still gaining aerobic benefits and maintaining run frequency through neurological engagement.

Do some stretching afterwards.

Sample Day 2

0:25:00
Core/Pelvis stabilization

2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg

Sample Day 3

1:00:00
47.9TSS
Test Preparation

This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences.

CD: 10 Min easy spin

Sample Day 4

0:30:00
29TSS
Z1 - 30 Min Active Recovery Run (PACE)

Complete 10min of active stretching then ez jog for prescribed time
https://www.youtube.com/watch?v=39qrbAsId7I

Goal: Easy running builds a platform of fitness through a variety of mechanisms.
-Promotes bloodflow enhances recovery to prepare for next session
-Strengthens tendons and ligaments
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.

HR Should be below 80% of FTHR the whole time. If not, slow down!

Form Cues: Think about maintain good running mechanics throughout the duration of this run.
-Tall posture
-Hips forward
-Relaxed arm swing
-Eyes ahead
-Footstrike beneath hips

When in doubt: SLOW DOWN

Sample Day 4

0:20:00
Hip/Glutes band routine

MS: 20 reps each exercise]
http://www.youtube.com/watch?v=MTJPb4-YOmc

Sample Day 5

0:35:00
1463m
Z2: 1000 - 2x500 Endurance Repeats

WU: 100 choice/100 kick/100 drill
4x50 build on :15 RI

MS: 500 repeats at goal race pace
See builder for exact number of reps

CD: 100 easy

Focus Points
-Control effort early on
-Effort level will need to increase to maintain speed as you fatigue
-Practice swimming engaged both mentally and physically

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