Beginner Ironman 18 week - Be Ready to Respond, Evolve and Perform on Race Day

Average Weekly Training Hours 08:53
Training Load By Week
Average Weekly Training Hours 08:53
Training Load By Week

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

Triathlon Highlights:

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

Sample Day 1
0:45:00
1554m
1700 - 5 x200

Warm-up 200 swim 100 kick 200 pull Mainset 5x200 30 sec rest 200 Cool down

Sample Day 2
0:30:00
3mi
3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 3
1:00:00
2286m
2500 yard technique + 6 x100

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

Sample Day 4
0:30:00
30 mins easy with 4-5 accelerations

30 mins easy with a few acellerations to Half Ironman Pace no longer than 90 seconds.

Sample Day 5
0:45:00
Strides

6 x 100 barefoot strides with walking recovery

Sample Day 6
0:19:59
20 min easy swim

Swim 20 minutes straight

Sample Day 7
1:00:00
1hour easy ride

1hr zone 2

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.