What to do before your plan starts
https://youtu.be/fVbrGwBQUaA
You're going to love this 24-week Ironman training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 4 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Distance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with PDF resources explaining workout terminology, for the swim, bike, run, plus nutrition, recovery, strength, and intensity recourse guides to reference throughout the program
This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.
Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3- 14 hours per week Intensity is set to rate of perceived effort, RPE, heart rate, power or pace.
This plan is recommended for athletes who currently are able to swim 500 meters/yards, bike 30 minutes and run 2 miles and want to build up to a successful Half Ironman race.
I used the concept of periodization. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.
This is a time-based program with suggestions on key workouts to focus on distance.
At the end of 8 weeks, you should be comfortable running at 5k/10k event
At the end of 16 weeks, you should be comfortable completing an OLY
At the end of 20 weeks, a schedule half marathon
At the end of 24 weeks, you should be comfortable finishing a Ironman Distance Triathlon.
Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/