This is a 24-week plan for the first-time Ironman triathlete created by Joe Friel using the principles in his books--The Triathletes Training Bible and Going Long. Over the course of 24 weeks the weekly volume builds from 10.5 to 14.75 hours. There is an R&R period every third week to allow for recovery and adaptation. If you are starting this plan with fewer than 24 weeks remaining until your Ironman race you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule. Most weeks include 3 workouts in each sport plus strength training once (last 12 weeks) or twice (first 12 weeks). It is strongly suggested that you own and know how to use a heart rate monitor while following this plan. Should you have any questions along the way you may contact Training Bible Coaching at www.trainingbible.com.
WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes
Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Isolated Leg Training (ILT) on indoor trainer. After warm-up, then alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.