AS SEEN ON TRIATHLETE.COM

Coach Alison provides a deep dive into the the low-volume full-distance strategy in this Triathlete Magazine article. This plan takes the low-volume full-distance training plan provided within the article and loads it into TrainingPeaks for you, including structured workouts for many bikes and runs so that you know are you sticking to the intended training zones, and both full-volume and low-volume options for all low-volume weekends.

About the Plan:

This 16-week Ironman training plan is tailored for time-constrained athletes who expect to finish the race in under 13.5 hours. The plan incorporates a low-volume strategy for weekday training, with Monday as your off day and Tuesday through Friday each including a single workout block with typically no more than 90 minutes of training. For weekend training, the plan provides both full-volume and low-volume options for most weekends.

Athletes who are new to the Ironman distance, have not trained for an Ironman in the past several years, or tend to become fatigued or over-trained with a high proportion of intensity in their training should opt for the full-volume weekend workout options. Conversely, athletes who have trained for an Ironman within the last two years and respond well to a relatively higher proportion of intensity in their training can choose the low-volume weekend workout options for all or specific weekends; you must use either the full-volume or the low-volume option for both weekend days.

Select weekends offer only full-volume training to ensure that you have a few sufficiently long rides and runs under your belt and that you have the opportunity to test and verify your race-day pacing and fueling. Four and eight weeks before the race, the weekends include a short spin on Saturday and a long bike-run race simulation day on Sunday; these days can be flipped depending on your schedule.

The plan begins with 5000 yards/meters of swimming, 3 hours 30 minutes of cycling, and 2 hours 40 minutes of running (approximately 8 hours of training). It peaks in week 13 with 7500 yards/meters of swimming, 7 hours 30 minutes of cycling, and 5 hours of running (approximately 15 hours of training).

A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.

Have questions?

Email Coach Alison.