Tri - Beginner Ironman Plan (19 weeks)

Average Weekly Training Hours 10:35
Training Load By Week
Average Weekly Training Hours 10:35
Training Load By Week

This is an Ironman distance training plan for beginner athletes looking to complete their first Ironman. It is recommended that athletes start this plan following 6-8 weeks of consistent endurance training in all three sports.

Key features of this plan will be a weekday intensity ride, short post-ride transition runs and long weekend workouts for both bike and run. Volume progresses throughout the plan and includes built-in rest weeks. The highest training volume will occur in weeks 9-11 and 13-15.

A 70.3 distance race is also recommended around week 12 to help hone your race strategy. Look for events that will fall 6-8 weeks before your key Ironman race. If there is not a suitable race event, you can simulate the race as a training session instead.

Sample Day 3
1:00:00
2743m
Descending 50's, 100's, 200's

Warmup: 400 Swim with bilateral breathing 8x25 alternate kick on side/drill Main Set: 6x50 Pull, Descend 1-3 and 4-6 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set). 6x100 Swim, Descend 1-3 and 4-6 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set). 6x200 Swim, Descend 1-3 and 4-6 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set). 100 Easy Swim 8x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.

Sample Day 5
1:00:00
2835m
Long & Short

Warmup: 200 Swim, 200 Pull, 100 Kick Main Set: 6 x 75 Pull on 10 seconds rest. 50 Easy swim. 500 Swim Straight - Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did). 500 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim Descend 1 to 5, starting at a slow/moderate speed on #1 and going as fast as possible on the last one. 100 Easy swim

Sample Day 10
1:00:00
2835m
Short Reps

Warmup: 400 Swim - w every 3rd 25 non-free 100 Kick on side 100 Pull 100 Swim Main Set: 10 x 50 with 10 seconds rest. Odd 50s are drill of choice (mix it up), Even 50s are swim thinking about your stroke. 6 x 100 Pull: Breath bilaterally for first 50 of each 100 12 x 50 with 10 seconds rest. Odd 50s are 25 Kick/25 Swim, Even 50s are Swim, descending #2(slowest),4(middle),6(fastest), repeat pattern for #8,10,12 100 Easy 4 sets of 6x25 with 10 seconds rest. 1st 25: breathe 4x, 2nd 25: br 3x, 3rd 25: br 2x, 4th 25: No breath or 1 breath; #5&6: EZ

Sample Day 12
1:00:00
2743m
Descending 500's

Warmup: 3x200 #1 - Swim #2 - Alt 25 Kick/25 Drill #3 - Pull Main Set: 4x500 Progressive. Rest 30 seconds after each full 500. #1 - 500 straight, reference time. #2 - 400 straight, rest 10 seconds, 100 FAST #3 - 300 straight, rest 10 seconds, 200 FAST #4 - 5x100 FAST, 10 seconds rest after each. 50 Easy Swim 6x50 Hypoxic Pull #1 & 4 - Choice breathing #2 & 5 - Breathe every 5 strokes #3 & 6 - Breathe every 7 strokes 50 Easy Swim

Sample Day 17
1:00:00
2743m
Descending 50's, 100's, 200's

Warmup: 400 Swim with bilateral breathing 8x25 alternate kick on side/drill Main Set: 6x50 Pull, Descend 1-3 and 4-6 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set). 6x100 Swim, Descend 1-3 and 4-6 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set). 6x200 Swim, Descend 1-3 and 4-6 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set). 100 Easy Swim 8x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.

Sample Day 19
1:00:00
2835m
Long & Short

Warmup: 200 Swim, 200 Pull, 100 Kick Main Set: 6 x 75 Pull on 10 seconds rest. 50 Easy swim. 500 Swim Straight - Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did). 500 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim Descend 1 to 5, starting at a slow/moderate speed on #1 and going as fast as possible on the last one. 100 Easy swim

Sample Day 24
1:00:00
2835m
Short Reps

Warmup: 400 Swim - w every 3rd 25 non-free 100 Kick on side 100 Pull 100 Swim Main Set: 10 x 50 with 10 seconds rest. Odd 50s are drill of choice (mix it up), Even 50s are swim thinking about your stroke. 6 x 100 Pull: Breath bilaterally for first 50 of each 100 12 x 50 with 10 seconds rest. Odd 50s are 25 Kick/25 Swim, Even 50s are Swim, descending #2(slowest),4(middle),6(fastest), repeat pattern for #8,10,12 100 Easy 4 sets of 6x25 with 10 seconds rest. 1st 25: breathe 4x, 2nd 25: br 3x, 3rd 25: br 2x, 4th 25: No breath or 1 breath; #5&6: EZ

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