140.6 Beginner

Average Weekly Training Hours 11:56
Training Load By Week
Average Weekly Training Hours 11:56
Training Load By Week

The 20-week beginner Ironman training plan will prepare you to finish an Ironman or iron distance (140.6) event. Before starting this plan you should be consistently training about 10 hours per week. It is also recommended that you have completed a few Olympic distance races and possibly even a half Ironman in the past before you use this plan to prepare for an Ironman.

Sample Day 1
0:50:00
2286m
Endurance/Form-2500

WU:
•400 easy.
MS:
•400 pull.
•400 easy.
•600 pull.
•300 easy.
•6x50 fast on 60" rest.
CD:
•100 easy.
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•Pull: Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. You should feel your lats (the muscles under your arm pits that go down the side of your back) engage. Tired shoulders mean you are not using your lats enough.

Sample Day 2
0:45:00

Ride on a flat to rolling course. Keep in Zone 1-2. Easy ride to just get some time in the saddle.

Sample Day 3
0:49:59
2286m
Endurance-2500

WU:
•300 easy.
•6x50 on 45" rest.
MS:
•4x250 pull on 30” rest.
•5x100 20” rest.
•200 Weak Side Breathing.
CD:
•200 easy.
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•Pull: Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. You should feel your lats (the muscles under your arm pits that go down the side of your back) engage. Tired shoulders mean you are not using your lats enough.
•Weak Side Breathing: Breath to the side that you are not use to breathing on (or not comfortable breathing on).

Sample Day 4
1:00:00

Easy spin in small chain ring. Do this after run.

Sample Day 4
0:40:00

Run on a hilly course or treadmill. Get up to high Zone 3/low Zone 4 on the uphill and keep in Zone 1-2 otherwise. Stay hydrated and practice nutrition.

Sample Day 6
2:00:00

Ride how you feel. If tired ride in Zones 1-2. If fresh you can push it and maybe ride some hills.

Sample Day 7
0:30:00

Run on a flat course or treadmill. Keep in Zone 1-2, but throw in a few hills if possible. Run on a flat course or treadmill. Focus on good form and practice nutrition/hydration.

TriVault Multisport
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TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.