Phil Spencer's Ironman Plan - 20 weeks

Average Weekly Training Hours 13:00
Training Load By Week
Average Weekly Training Hours 13:00
Training Load By Week

This 20-week Ironman Training Plan is intended for an athlete with a few years of experience in the sport of triathlon who is looking to have a strong performance on race day. It is appropriate for an athlete tackling this distance for a first time - provided that athlete has been invested in the sport. There is one rest day per week built into the plan, and weekly hours ranging from 7 - 19. The long runs are generally on Saturday and long bikes on Sunday, so that RTB athletes can take advantage of the RTB Sunday ride. However, the athlete may choose to switch the long run/ride days. The workout descriptions are based upon RPE - or "Rate of Perceived Exertion". Athletes unfamiliar with RPE and more familiar working with Heart Rate or Power Zones can reference a chart included in the "Plan Details".

Sample Day 1
0:30:00

Monday is typically a swim only day. Make this an active recovery day in the water to stretch out and flush out all the metabolic waste products that have accumulated in the muscles from the hard work on the weekend.



:30 min - w/u (every time you see w/u you can assume this means a combination of swim, kick, drill for 10 – 15 min)

Main set will consist of 5 x 200. Nothing crazy here just allow yourself some time to get used to the water again and be patient with speed.

Sample Day 2
0:34:59
E Run

R) :35 Easy re-introduction to running. Hold good form, upper body relaxed, economy of motion. Just enjoy being out today.

Sample Day 2
1:00:00

Tuesday’s two workouts should be separated for best effect. If you are only able to get in one, make this the day for your weaker discipline of the two.



B) 1:00 road or trainer, all low effort. Keep cadence above 90 and RPE 6 or below.

Sample Day 3
1:00:00

Very easy spin for one hour. On trainer or outside - your choice.

Sample Day 3
0:45:00

15 min warm-up

– 6 x 150 (50 s / 50 dr / 50s) 10 sec. rest btwn

Cool down



Can always substitute a team or masters workout for any swim

Sample Day 4
0:45:00

Spend 15 min allowing your HR to gradually increase to RPE 5, run for 20 min @RPE 6, cool down for remainder of run.

Sample Day 4
0:30:00

Thursday’s schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won’t be mandatory until later in the season, once we’ve established a sufficient aerobic base.

S) :30 min.

- 400 continuous w/u, last 50 in each 100 is kick

- Main set: - 8 x 100 (each 100 = easy, build, easy, hard by 25’s)

- 6 x 25 (build 1 – 3 and 4 – 6)

Cool Down