Are you looking to get in the training needed to be ready to do an Ironman?
This plan is the perfect way to kick off your Ironman training season.
This plan is designed to help you develop the aerobic training base needed to prepare for an Ironman (full distance) triathlon.
After completing this plan, you will be ready for the larger volumes of training, and higher intensities needed in the final few months before your race.
NOTE: This plan does NOT take you all the way to race day. I recommend a minimum of an additional 8-12 weeks (depending on your race experience) of build and race-specific training before your goal event.
NOTE #2: The first three weeks of the plan are a transition phase. If you have been training steadily, you can skip these weeks ("shift" plan by a few weeks on your calendar to start at Base Phase 1). If you have not been training consistently, I highly recommend you start with a few transition weeks to acclimate your body to the routine - even if you have a long history of training in the past.
This plan is progressive in nature and builds in intensity and volume throughout a periodized schedule.
This plan is best suited for athletes with significant experience with endurance sport training. I would not recommend this plan for a beginner. My minimum recommendation is that you have done at least 1 half-ironman or several years of other longer distance endurance sports training, such as training for marathons, 100+mi bike events or marathon swims. Significant prior run experience is also recommended as it will help ensure you are ready to handle the volume of run training in this plan.
All run and bike workouts can be fully integrated with smart trainers through online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.
Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.