16 Weeks to Ironman (Elite AG)

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This plan is for an age group athlete who has aspirations of placing well and/or qualifying for the World Championships. Peak weeks should be around 20-25 hours. The program is 16 weeks in duration. The plan is designed to follow the 15 weeks prior to an A race ironman distance. The athlete should come into these 16 weeks with a decent amount of base fitness.

Sample Day 1
1:00:00
2286m
Drills 2500

WU: (200 swim /200 kick/200 pull) MS: (3X) 100 catch up drill 100 one arm drill 100 fist drill 100 finger tip drag 100 fast swim Do this 3 times 1500m total CD: 300 pull 100 kick

Sample Day 2
0:45:00
Level 1 Total Body

Sample Day 2
0:45:00
Steady Zone 2

Post gym session to flush out the legs. Best done on the trainer

Sample Day 3
0:45:00
Sprints 2200

WU: ( warm up)
500 Easy as 100 free/100 back/100 free/100 breast/100 free
MS: (main set)
10X50 as 25 all out/25 easy
250 pull nice and smooth
10X50 all out
250 kick with fins
CD: (cool down)
200 easy free

Sample Day 4
0:45:00
Steady Zone 2

Post gym session to flush out the legs

Sample Day 4
0:45:00
Level 1 Total Body

Sample Day 5
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 (take note of your split)
200 kick with fins
500 continuous swim (take note of your split)
CD: (CD=cool down)
8X50 nice and easy on :15 rest

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