Beginner Ironman 16 week - Be Ready to Respond, Evolve and Perform on Race Day

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

certs


 


This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at www.TheTrainingPlanSource.com 


***It is always recommended to see your physician before starting a new exercise program***



Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


 


For more information about this plan :


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.



 

Sample Day 1
1:00:00
1 hr (20 x 1 min Intervals)

Main Set 20 x 1 minute Intervals

Sample Day 2
0:30:00
10 minutes of suck

MS:10 min build to all out

Sample Day 3
0:30:00
503m
550 - 8 x 50's

Main Set is 8 x 50 on 45 second rest

Sample Day 4
0:40:00
40 mins - 10 x 20 Hard/40 Easy

10 x :20 hard / :40 Easy

Sample Day 5
0:40:00
1829m
2000 - 10 x 100 easy

2000 - 10 x 100 easy

Sample Day 6
1:30:00
1.5 hour Zone 2

Sample Day 7
0:19:59
20 min easy swim

Swim 20 minutes straight

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.