16 week IRONMAN Advanced

Average Weekly Training Hours 14:40
Training Load By Week
Average Weekly Training Hours 14:40
Training Load By Week

I am excited to present to you Team Sirius’s 16 week pre Ironman Training Plan.

This plan is perfectly suited for the experienced age grouper who is capable of completing Half Ironman distance.

Before beginning this plan the athlete should be able to comfortably ride 2 hours, run 1hour and swim 1mile without any concerns, or be able to complete a half ironman distance.

This plan ranges from 10 hours a week to a maximum of 20..which won't present itself until late into the program. Each week consists of 1-2 training sessions per day.

The plan covers all the bases, and leaves no stone unturned allowing you to confidently complete or prepare you for your first Iron Distance race.

I am certain that this plan will keep you motivated, inspired and continually progressing ready to attack your Ironman on race day!

For an additional price you can purchase one on one email sessions, or Skype calls with myself or
my assistant coach, Rebekah Keat.

The cost for this would be:

250.00/hr for myself.

For more info or to setup a consult send a note to: rebekahkeat@yahoo.com.au

I hope that you take on this awesome plan. It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!

Sample Day 0
Speed Set

warm up 400 easy swim.
4x100 : 50 drill/50 swim.
4x50 with 25 fast/ 25 easy on 1:00

main set: to be done with paddles for power and strength for 2 sets: no pb/just paddles
2 times through this set
25 FAST/75 easy swim. 10 secs rest
50 FAST/50 easy swim. 10 secs rest
25 FAST/75 easy swim. 10 secs
100 FAST/50 easy swim. 15 secs rest
warm down 200 and done

Sample Day 1
100s descending swim set 4km

100s set: ( adjust intervals according to your level).
start with 3x400: 1 swim/drill. 1 kick/swim. 1 swim with 25 fast per 100.
4 x100: 1 easy, 1 moderate, 1 strong. 1 FAST!!
all on 15 seconds rest.
8x100: 2 easy. 2 moderate. 2 strong. 2 fast! all on 10 seconds rest.

600 swim snorkel. perfect technique and done.

Sample Day 2
Aerobic Brick

2:00 hours aerobic ride..keep it easy conversational pace. run off 40 mins last 10 min include 15 sec fast 45 REST on treadmill for good leg speed or road is ok but keep cadence above 100 if you can!

Sample Day 3
3km fartlek

500 easy swim..then 5x500 as 25 tempo/75 easy. 50 tempo/ 50 easy. 25 tempo/75 easy. 100 tempo/100 easy....

Sample Day 5
Long bike: STRENGTH

Long bike 5hours....finish this long ride with a solid last 30 mins...pick up the pace and finish strong. Strength long ride means preferably in the hills/mountains! always run off the bike 15-30 mins easy unless written otherwise.

Sample Day 6
Aerobic Swim

4x800: 1 easy swim/drill/kick mix.
#2: building every 200 in effort pull buoy and band or paddles. #3 25 fast per 100. #4 steady pull.
warm down 400 snorkel perfect technique and done.

Sample Day 6
Long run FLAT

30 mins very easy warm up
next 20 mins about 5-10 seconds slower than IMRP
next 20 mins IMRP
next 20 mins about 5-10 seconds quicker per mile than IMRP
20 mins easy and done