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!
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.
Warm up 15 min in small chain ring
Intervals in 2 gears higher than normal
5:00 on Hammer, 5:00 spin
Cool down in small ring
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
2500 meters Total
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
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
6 x 100 at T or just under race pace (10”= rest).
6 x 100 at T-pace (10” ).
30” recovery rest.
6 x 100 at T-pace (10”).
200 steady swim