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2020 Ironman Arizona - First Time Ironman - Starts 6/8/20 - 24 Weeks

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach
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Length

24 Weeks

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Plan Description

Designed for: First time Ironman athletes with triathlon experience.

Created by: Exercise Physiologist & Coach Joan Scrivanich who holds an advanced degree in Exercise Physiology from Columbia University. Her certifications also include the industry-leading Certified Strength & Conditioning Specialist (CSCS) certification, USA Track & Field Level 2 Endurance certification, and USA Triathlon Level 2 Endurance certification, and Ironman.

Joan has been an endurance athlete for 30 years and has experience training & racing for many races, including Ironman races, marathons, and countless other triathlons, road races, and trail races. She was a Division I college athlete in Cross Country and Track and began her lifelong athletic career as a kid swimming for a top ranked local swim team.

What's included:

- Access to our Member-Only Resources Area for the athlete information guide, zone chart, and other training information.
(https://riseendurance.com/member-resources/)
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training (available in the Member Resource Area)
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:00 hour, swim 1500 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 6:00 for the first week and peaks at 15:00.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy training!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:06 hrs 2:30 hrs
5:02 hrs 5:30 hrs
1:56 hrs 1:25 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
3:06 hrs 2:30 hrs
5:02 hrs 5:30 hrs
1:56 hrs 1:25 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Sample Day 1

0:20:00
960m
Swim Drill Session - Breathing 2

W/U:
5 min dynamic flexibility before starting your swim
.
250 as 200 choice/50 kick
.
Main Set: 3 x
.
25 free breathing on right side w/ 10-20 sec rest
25 free breathing on left side w/ 10-20 sec rest
50 drill w/20 sec rest
50 free
50 kick
.
C/D: 
200 mixed strokes

Sample Day 2

0:30:00
Short Run - 2x5min @ Z3-Z4

W/U: 
5 min dynamic flexibility before starting your run 
.
5 min easy jog @ Z1 effort
.
Main Set:
.
2 x 5min @ upper Z3 to low Z4 with 2min easy recovery jog between sets. 
.
Remember to keep your heart rate below threshold during the set. 
.
C/D:
Cool down with remaining time at Z1 effort

Sample Day 2

1:00:00
Short Bike + No Sets - Z2-Z3

W/U: 
5 min dynamic flexibility before starting your ride
.
10-15 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
Just enjoy the ride, keep effort between Z2 and Z3.
Keep cadence high (between 90-110 rpm)
.
C/D: 
Cool down with remaining time 
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 3

0:30:00
1280m
Base Swim (Ae + Sp) 2x200, 300 pull, 25 sprints

W/U:
5 min dynamic flexibility before starting your swim
.
200 easy
100 kick
.
Main Set:
.
2 x 200 as: 150 free/50 kick
w/30 sec rest
.
1:00 rest
.
300 pull negative split
.
1:00 rest
.
8 x 25 Desc by 2s w/15sec rest
.
C/D:
200 easy mixed stroke

Sample Day 4

1:00:00
Short Bike + 3x4min - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
5-15 min easy spin @ 90rpm+ @ Z1 effort
.
Main Set:
.
3 x 4min at zone 4 at 95rpm
with 5min recovery spin at Z1 between sets
.
Focus on good form and holding and even pace, even negative split if you can.
.
Keep cadence high at 85-90rpm+
.
C/D: 
Cool down with remaining time
easy spin at Z1 @ 90rpm+ with mixed terrain.

Sample Day 4

0:20:00
Short Run - Recovery - Z2

W/U: 
5 min dynamic flexibility before starting your run
.
5-10 min easy jog @ Z1 effort
.
Main Set:
.
Mixed Terrain.
Just enjoy the run, stay between Z2 and Z3

Sample Day 6

1:00:00
Long Run + No Sets - Z2

W/U: 
5 min dynamic flexibility before starting your run
.
5-10 min easy jog @ Z1 effort
.
Main Set:
.
Mixed Terrain.
Just enjoy the run, stay between Z2 and Z3

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