Dave Scott's Ironman Training Plan (Experienced/Advanced, 12 Weeks, Saturday Race)

Average Weekly Training Hours 17:06
Training Load By Week
Average Weekly Training Hours 17:06
Training Load By Week

dave scott headshotPerforming at a level to qualify for Kona requires devotion, dedication and the “right” training program.

Designed for the EXPERIENCED to ADVANCED triathlete, 6x Ironman World Champion Dave Scott has hand-crafted this Ironman distance training plan with the wisdom and tools of 30+ years of coaching expertise to give you a challenging plan that will take you to the next level.

Beginning 12 weeks before your goal race, this training plan incorporates a purposeful and progressive training protocol leading up to your goal race. The plan – with a minimum of 3 swims, 3 bikes and 3 runs per week each - begins at 14 hours per week and builds up to 21 hours per week before tapering. Monday is the designated day off.

This program may be set to start or end at any time for a goal race that takes place on a Saturday. If your race is on Sunday, please chose the Sunday version of Dave's plan.

This plan includes "marker sets,” which are periodic tests designed to challenge you, assess your progress and provide a realistic projection of race day potential, plus, time trials, unique bricks and race-specific workloads that simulate the challenges of your Ironman-distance event. Key blocks of intensity extract the maximum potential out of your physiology. Programs that only focus on going long and steady often overlook these important intensity sessions.

Dave’s Ironman plan is challenging, entertaining and the ultimate confidence builder for your preparation to EXCEL.

Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!

Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.

Sample Day 2
0:45:00
2012m
Swim

WU:
400 + 8 x 75 FR with paddles build each. RI 15”

Main Set:
8 X 150 FR (A) RI 20”. Note pace per 100 or average time.

Sample Day 2
2:00:00
40mi
Bike Marker Set

2 hours Aerobic (A). 1st hour start easy then build up to (A) steady in low gear (faster cadence). 2nd hour steady in Time Trial Gear (TTG). See Training Guide for optimal cadence. Note your average speed and average HR. TTG is the same as your “choice” gear. If you have a power meter, note your average power. To maintain aerobic HR in low gear, the speed may be slower than in TTG.

Sample Day 3
0:49:59
2057m
Swim

WU:
200 FR + 100 BK or BR – repeat 2x continuous.

Main Set:
1st Set: 24 x 50 (5 FR + 1 BK – repeat 4x). RI 10” – Goal: all steady pace @ moderately hard effort.

2nd Set: 2 x 25 BR pull (no legs – try keeping head above water) + 2 X 25 FR – repeat set 4x. RI 20”.

Kick set:
8x25 dolphin kick on BK – this works your abdominals + 6 x 25 flutter kick – no splash - this works your hips and quads. RI 10”.

Sample Day 3
1:00:00
7.5mi
Run

Select a hilly course.

After easy 10 minute warm up, run aerobically for most of the run. Ideally flat terrain with a SINGLE hill – run 9 minutes of total hill climbing at moderate pace shortly after the warm up. If you have a shorter hill; run the hill multiple times for a total of 9’ of climbing.

Sample Day 4
0:55:00
2697m
Swim

WU:
8’ with 8 lengths of back stroke mixed in

Main Set:
1st Set:
4 x 400 FR (200 (A) + 200 at moderately hard pace) RI 30”. Check clock at halfway point to get final 200 time

2nd Set:
12 x 50 FR at 3-4” faster pace /100 then the final 200 of the 400’s. RI 10”

Kick set:
8x25 dolphin kick on BK – this works your abdominals + 6 x 25 flutter kick – no splash - this works your hips and quads. RI 10”.

Sample Day 4
1:30:00
30mi
Bike

WU: 30’ to (A) (15’ LG + 15’ TTG)

Marker Set: 60’ Time Trial - effort is moderately hard L2.

Note gearing, average watts and HR over final 20’. Rate of Perceived Exertion (PE) should feel like a “6” on the PE scale (see Training Guide). If you don’t have a power or HR monitor – that’s fine.

Sample Day 5
1:10:00
8.5mi
Run Marker Set

WU: 15’ Build to (A)
7 miles (A) flat
Check HR over final 2 miles & average pace per mile. This will be a determinant to measure your other HR and speed ranges.

Dave Scott
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Dave Scott Inc.

Former National Coach for Team in Training, swim, run bike technique, trouble shooting training plans, power to endurance sport program development, nutrition, triathlon, strength and injury prevention

Triathlon camps, clinics and seminars 1hr 30min fitness and nutrition consultations 2hr-3 day bike fit, swim/bike/run biomechanics analysis, video analysis, strength and injury prevention programs, training plan review w/ athlete or coach. Motivational Speaking/Corporate Keynote Speaking