IRONMAN Novice Plan
Simon OlneyAll plans by this Coach
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In this training plan, Ironman Certified Coach, Ironman finisher, and British Triathlon Level 3 coach in training Simon Olney will help take you become an Ironman.
This plan is designed for athletes who have previously completed at least an Olympic distance triathlon before and are looking to step up to Ironman distance, although you could theoretically start this plan as a complete novice if you have experience open water swimming. This plan starts with a thorough preparation phase, with a separate plan available for those looking to bypass this phase of training due to lack of time.
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 are all met by mid February, giving us five months to improve our race pace and taper into peak form.
To follow this plan you will require:
A road bike or triathlon bike
Access to a pool
A turbo trainer
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. If you decide that the training plan doesn't quite suit your needs and you'd prefer me to coach you personally, I will debut the cost of the plan from your first month of coaching. More information can be found at www.phazontriathlon.com/coaching.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:29 hrs||6:00 hrs|
|1:53 hrs||3:00 hrs|
|1:07 hrs||0:51 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:29 hrs||6:00 hrs|
||1:53 hrs||3:00 hrs|
||1:07 hrs||0:51 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter