Ironman: 10 hours (strickly) IM SP (weeks 1-5)

Average Weekly Training Hours 08:47
Training Load By Week
Average Weekly Training Hours 08:47
Training Load By Week
Sample Day 1
1:00:00
sweet spot (olympic distance effort) intervals

warm up then do 3*15 minutes at an olympic distance / sweet spot (90% of threshold power) effort with 3 minutes easy recovery in between

get right into your transition run

don't kill yourself with these intervals-- we're just trying to maintain some speed here.

Sample Day 1
0:30:00
:30 IM effort T run

run 30 minutes off the bike at goal IM pace

Sample Day 2
1:30:00
90 descending run

Run 1.5 hours as :15 slightly slower than goal IM pace, :45 at goal IM pace, and :30 at IM pace (or slightly faster than goal IM pace if you are feeling good)

Sample Day 3
0:30:00
:30 IM effort T run

run 30 minutes off the bike at goal IM pace

Sample Day 3
1:30:00
3-5*20 min descending reps

4-5* 20 minutes, 1 easy recovery

#1, warmup and gradually increase effort to IM effort (high RPM- 92+)
#2 upper steady effort (around 78% of threshold effort)-- or "slightly unrealistic" IM effort (low rpm- 60-70)
#3 upper steady effort (around 78% of threshold effort)-- or "slightly unrealistic" IM effort (choice RPM
#4 tempo / Half IM effort (80-85% of threshold power) (low RPM: 55-70)
#5 (if you have time & feel good)- tempo / HIM effort (choice RPM)

Sample Day 4
1:00:00
3- 4 * 1000 descending

3-4 * 1000, :30 rest

#1 slightly slower than goal IM pace
#2 at goal IM pace
#3 slightly faster than goal IM pace
#4 (if you have time) slightly faster than goal IM pace

Sample Day 5
1:00:00
Weakness Day

Work on your weakest sport today (or if you feel very fatigued on that sport work on your 2nd weakest sport) SWIM: several reps of (50 drill, 400 swim with perfect form (pull buoy OK &/or paddles OK) (For drills I recommend the swimsmooth.com materials) BIKE: 3*(20 min steady (Z2 HR or 75% of thresold power), 1 easy) RUN: 1 hour steady run

Kevin Coady
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Team TriForce

Specialities:

  • Ironman / Half Ironman
  • Kona and 70.3 Worlds qualifications
  • Busy Athletes (10 hours per week IM / HIM training plans, 1 hour per day offseason plans)
  • IMCDA, Kona, IMAZ, Wildflower, Oceanside

I offer online coaching packages ranging from $99 to $349 per month. For more information visit www.triforceteam.com