Ironman Chattanooga 30wks
Mike BridgeAll plans by this Coach
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This plan is designed as simple easy to follow plan for athletes who have limited time and just want to do what works to get them to finish line at Ironman Chattanooga in the best shape possible.
The plan is based on the polarised training model with a small number of very hard sessions and a predominance of comfortable endurance sessions. This will maximise training results and limit injury risk. To aid simplicity the sessions in any given 4 week block are always similar week to week and could be easily remembered or modified if done on the run.
Every 4th week there is a down week to aid recovery but these also allow flexibility if sessions or weeks are missed due to life!
If you wanted to use this plan through the pre season, then repeating weeks 1-4 would be a good off season build.
The plan will suit anyone with a season of IM racing under their belt or athletes with experience form lower distances. The methods used will ensure that all but the most elite of athletes will make progress without requiring more than 12hrs training a week. The Taper is start at week 25 which gives a good recoevry period if your training has gone well but also some spare weeks if you need to repeat some missed weeks.
Attached to day one are some notes and forms that may prove useful on your Ironman journey.
With this training under your belt you'll know you are toeing the start line ready to crush those 140.6 miles
and should you need any help along the way just get in touch through Racesnake.co.uk.
Best of Luck.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:04 hrs||4:00 hrs|
|1:26 hrs||1:30 hrs|
|1:24 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:04 hrs||4:00 hrs|
||1:26 hrs||1:30 hrs|
||1:24 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter