17 Weeks to Ironman (Beginner)

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

This plan is designed for the beginner triathlete stepping up to the ironman distance. This plan is 17 weeks with the largest week being around 15 hours in total volume. This plan includes 4 blocks of the training plan leading to race day. This plan also includes a 3 week taper for the purpose of getting rested and ready for race day. Block 1-Base Prep Block 2-Specific Prep Block 3-Build in Volume Block 4-Race Prep Taper-21 days

Sample Day 1
1:00:00
Trainer (15 min TT's)

3X 5 min easy spin/15 min TT ****Do not fade in the 15 min TT. Good TT execution includes a gradual increase in effort throughout. That means starting the TT nice and easy finishing all out

Sample Day 2
1:00:00
2012m
Benchmark 2X500

WU: (WU=warm up)
2X(100 free/100 pull)
200 kick with fins
MS: (MS=main set)
500 continuous swim (give me your split)
200 kick with fins
500 continuous swim (give me your split)
CD: (CD=cool down)
8X50 nice and easy :20 rest

Sample Day 3
0:45:00
Steady

Sample Day 4
1:00:00
2195m
Easy/Smooth 2400

3X 3X200 swim on :20 rest 200 kick with fins Focus on bilateral breathing, smooth strokes, streamline off the wall

Sample Day 6
1:30:00
Steady

Sample Day 7
0:45:00
Steady

Sample Day 8
1:00:00
Trainer (15 min TT's)

3X 5 min easy spin/15 min TT ****Do not fade in the 15 min TT. Good TT execution includes a gradual increase in effort throughout. That means starting the TT nice and easy finishing all out

Harold Wilson
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Big Sexy Racing

I coach all distances of Triathlon, specializing in the Ironman format. I have a proven track record with several athletes qualifying for the Hawaii Ironman and 70.3 Ironman World Championships.
Fulltime Coach $300 monthly