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

Author

Joan Scrivanich , MA, CSCS

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Length

24 Weeks

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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.

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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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
3:06 hrs 2:30 hrs
Bikex3
5:02 hrs 5:30 hrs
Swimx3
1:56 hrs 1:25 hrs
Strengthx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:06 hrs 2:30 hrs
Bike
5:02 hrs 5:30 hrs
Swim
1:56 hrs 1:25 hrs
Strength
—— ——
Day Off
—— ——

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.