This 18 week beginner Program is designed for someones first attempt at the 140.6 mile distance.
This plan includes a preparation phase to introduce or re-introduce training as a general but not required criteria...
Individuals using this plan should meet the following criteria: Swim - can complete 1000yard swim or have competed at an Olympic Distance Triathlon Bike - can complete 2-2.5hr ride or have completed a 70.3 Triathlon Run - Can complete a 1-1.5hr run or have completed a Half Marathon
This program is structured into 4 - 4 week blocks with 2 Base (includes one week of testing and zone setting), 1 Build and 1 Peak/Taper to prepare you for the finishline. This plan also includes a 2 week preparation block.
This program is designed for the working athlete and includes weekend long rides and runs.
This 1 week plan is designed to assess runners base fitness and establish heart rate and running pace zones at the conclusion of the testing protocols.
This Anthony J Ross ATC, CSCS and Scott Proscia ATC, M.Ed. Have a proven record accumulating team, state, and national honors from nationally placed Cheerleading teams, multiple state title winners in Basketball, Football, Soccer, Hockey, Rugby, Track & Field, Skiing & Snowboarding and Endurance Athletes. They have vast experience training athletes of all ages and abilities from youth development to international level pros and Olympians.
Scott Proscia, ATC M.Ed
Bachelors of Science degree in Athletic Training with a Minor in Biology from Marist College Masters of Education from Wright State University Certified Athletic Trainer Certified Instructor of American Heart Association Health Care Provider CPR, 1st Aid and AED Multiple Ironman Finisher
2013 Ironman Louisville 21st overall, 11th amateur, 5th 30-34, fastest age group bike split
2013 Ironman Muncie – 36th Overall, 4th in 30-34, fastest age group bike split
2013 USAT Age Group Nationals 45th Overall
2012 Buffalo Trails Olympic Distance Triathlon 3rd Overall
Anthony Ross ATC, CSCS
Bachelors of Science degree in Athletic Training with Minors in Strength and Conditioning, Coaching, and Fine Arts Certified Athletic Trainer Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association Certified Instructor of American Heart Association Health Care Provider CPR, 1st Aid and AED
contact us about this plan @ www.irepathletics.com
Warm-up 200 swim 100 kick 200 pull Mainset 5x200 30 sec rest 200 Cool down
3 miles or 30 minutes which ever comes first
Swim 200 Pull 300 Pull Buoy w band 6 x 100 on 15 sec kick on side 4 x 50 1 arm 4 x 50 Pull 200 6 x 100 build to hard on 10 sec Cooldown 200
30 mins easy with a few acellerations to Half Ironman Pace no longer than 90 seconds.
6 x 100 barefoot strides with walking recovery
Swim 20 minutes straight
1hr zone 2