Dave Scott's Ironman Training Plan (Intermediate, 16 Weeks, Saturday Races)

Average Weekly Training Hours 15:01
Training Load By Week
Average Weekly Training Hours 15:01
Training Load By Week

dave scott headshotDesigned for the INTERMEDIATE triathlete, this 16-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 13.5 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
1:04:59
2835m
Swim

MS – 36 X 50, RI 10” (after each 10 repeats is 200 for time, RI 20”)


SS – 400 FR cruise with paddles

Repeat 3x: (25 Fly Kick + 50 fast flutter Kick on stomach + 25 BK Flutter)

Sample Day 2
1:25:00
8mi
Run

Repeat 2x:
10 X 45” up hill (moderate down) + 3 mi.
(1 mi. (A) + 1 mi. L1 + 1 mi. L2)

Sample Day 3
1:30:00
25mi
Bike

90’ to consist of: 6 X 15’, RI 2’
Odds are 10’ BG + 5’ standing TTG
Evens – TTG (L1 to L2)

Sample Day 4
0:55:00
2286m
Swim

Main – 6 X 300, RI 30” (Odds – steady, Evens – fast)

SS – 16 X 25 BK/FR, RI 30” fast!

Repeat 3x: (25 Fly Kick + 50 fast flutter Kick on stomach + 25 BK Flutter)

Sample Day 4
0:55:00
6mi
Run

2 X 3 mi. time trial, RI 2’
(1.5 mi @ (A) + 1.5 mi. @ L2)
After miles 3 – jog 2’ then hold 3 mi. (A)

Sample Day 5
1:37:59
28mi
Bike

6 X 13’, RI 90”
Stand for final 2’ of each repeat. Hold steady pace on the remainder. Note pace, average HR, watts, speed, and PE.

Sample Day 6
4:19:59
55mi
Brick

BRICK R-B-R
Run 7 mi, Bike 2.5 hrs., Run 4 mi. – No rules today except practice your race nutrition and take 8-10’ between transitions. Note your average HR/pace/power.

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