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First Time IRONMAN Plan- Running Pace and Bike Power With Coach Support (3-13 hours per week)

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First Time IRONMAN Plan- Running Pace and Bike Power With Coach Support (3-13 hours per week)


Simon Olney

All plans by this Coach


39 Weeks

Plan Description

In this training plan, British Triathlon High Performing Coach and IRONMAN Certified Coach Simon Olney will help you achieve your dream of becoming an Ironman.

This plan is designed for athletes who have signed up to their event well in advance and wants to start training right away. We start with a relatively gentle preparation phase where we get the body used to training six days a week, and build the foundations to prevent injury and set us up for a successful base phase. As we move into the base phase we build our FTP and really start to increase the length of our long rides. By the time we're 3 months out from our event we put our foot down and really put in the work to ensure race day is as successful as possible.

I have written this plan with the dedicated athlete in mind who wants to do themselves justice on the course, putting in a time they are proud of, rather than the bare minimum to finish. The longest run of three hours and longest ride of six hours ensure we won't be outside of our comfort zone come race day.

To follow this plan you will require:
A road bike or triathlon bike
Access to a pool
A turbo trainer that measures power
Running shoes and suitable trails/roads for running
A GPS watch
Ideally a power meter, although power zones outside can be substituted for heart rate zones for rides outside

When purchasing this plan you can E-mail me with any questions you have about training or the race and I'll do my best to help you. I can be reached at

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:22:00 01:40:00
Bike x2
03:44:00 06:00:00
Run x2
01:59:00 02:25:00
Strength x2
01:07:00 00:51:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:22:00 01:40:00
03:44:00 06:00:00
01:59:00 02:25:00
01:07:00 00:51:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach (level 3) specialising in helping athletes with unpredictable lifestyles maximise their time. I have had success helping individuals qualify for world championship events and medal at national championships.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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