16 week - Beginning Ironman

Average Weekly Training Hours 03:41
Training Load By Week
Average Weekly Training Hours 03:41
Training Load By Week

This 16 week plan provides the workouts you will need to succeed at your first or second Iron distance race. Prior athletes using only this plan completed Ironman in times ranging from 12:00 to 13:15.

We can adjust the races in between the start of the plan and Ironman. I suggest a couple of Olympic Distance races as well as a Half Iron if possible. If you are not up for paying for an additional Half, we can simulate the effort.

Good luck and welcome aboard!

Sample Day 1
1:40:00
30mi

BT:WU:

Warm up 15 min in small chain ring

Intervals in 2 gears higher than normal

5:00 on Hammer, 5:00 spin

CD:

Cool down in small ring

Sample Day 1
1:00:00
2195m

Swim 4, easy sets of 600. Focus on form. Count strokes per length trying to reduce them with efficient technique. Relax your breathing and feel the water.

Sample Day 2
0:45:00
5mi

5 min warm up

Negative split the run satrting with 10k pace shifting to 5k pace at 1/2 way point

10 min cool down

Sample Day 3
1:00:00
2500m

WU:

1500

MS:

100/200paddles/

400/200paddles/100

2500 meters Total

Sample Day 4
2:30:00
45mi

10 minute warm up in zone 1

10 minute effort in zone 2

10 minute effort in zone 3

Ride 40 minutes in zone 4 despite the terrain - DO NOT GO ABOVE!

Cool down in zones 1 and 2

Sample Day 5
1:35:00
10mi

10 minute warm up

Start run in zone and build to 3

Control pace, cadence, form and breathing remians level through the run

Finish last 5 minutes in zone 4 but controlled.

5 minute walk

Sample Day 6
1:00:00
2500m

WU:
500

MS:

6 x 100 at T or just under race pace (10”= rest).
30” recovery.

6 x 100 at T-pace (10” ).
30” recovery rest.

6 x 100 at T-pace (10”).
30” recovery.

CD:

200 steady swim

2500 meters

Jimi Young
|
www.UltimateMultisport.com

My goals for coaching are increasing power and endurance, increasing speeds and reducing injuries, swim relaxation and taming the mental aspects of triathlon

$125 a month for personal "elite" level coaching.
(3mo minimum +$50 set up fee) includes:
Personal equipment assessment
Individual sport evaluation
Athlete specific training plan
Unlimited telephone and email contact
Train with your coach to see improvements and look for things to work on
Race day preparation and schedule for race week