Dave Scott's Ironman Training Plan (Novice to Intermediate, 24 Weeks, Saturday Race)

Average Weekly Training Hours 13:18
Training Load By Week
Average Weekly Training Hours 13:18
Training Load By Week

dave scott headshotDesigned for the NOVICE to INTERMEDIATE triathlete, this 24-week training plan by Dave Scott will prepare you for the ultimate challenge of any Ironman distance race. The plan starts out with moderate volume and intensity at 7 hours per week and builds to 21 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The plan workouts are progressive and typically have 3 sessions per week per discipline (i.e. swim, bike, run). 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. You have the flexibility of adding or deleting workout sessions depending upon your progression, work commitments, and available training time.

Following this program by completing at least 70% of the training sessions will give the fitness and confidence you need to perform successfully in you Ironman distance triathlon.

Sign up and get ready for a fun, challenging training program!
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
1:00:00
17mi
Bike Marker Set

Marker Set – 60’ (A)
Nice and steady. Note PE, pace and HR or Power (average)

Sample Day 3
0:25:00
869m
Swim

Main Set (MS) – 12 X 50 RI 10”
Steady pace

Kick Set – ideally w/fins. 25 BK Flutter, 25 Fly (or back) + 50 Flutter – repeat entire set 2X. Kick rigorously from the hip.

Second Set (SS) 6 X 25 RI 25” – build each 25

Sample Day 3
0:36:00
4mi
Run

Steady 4 miles (A)

Sample Day 4
0:25:00
869m
Swim

MS – 6 X 100 descending 1-3 & 4-6 RI 15” (take more time if necessary)

Kick Set – ideally w/fins. 25 BK Flutter, 25 Fly (or back) + 50 Flutter – repeat entire set 2X. Kick rigorously from the hip.

SS – 6 X 25 – increase the tempo! RI 15”

Sample Day 4
1:00:00
17mi
Bike Marker Set

Marker Set – 60’ (A)

Nice and steady. Same as Tuesday but use a lower gear (L.G.). Hold rpm’s at 88-98.

Sample Day 5
0:45:00
5mi
Run

Steady 5 miles – if you need to walk that’s o.k. Note your walking time but keep moving. Note HR over final 10’.

Sample Day 6
0:19:59
640m
Swim

MS – 400 (A)
Note pace/100. Stop & rest if necessary but keep it short!

Kick Set – ideally w/fins. 25 BK Flutter, 25 Fly (or back) + 50 Flutter – repeat entire set 2X. Kick rigorously from the hip.

SS – 4 X 25 BK, RI 20”

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