IRONMAN Training Plan (Novice, 24 Weeks, Sunday Race), Reusable + Starts Any Monday

Average Weekly Training Hours 11:34
Training Load By Week
Average Weekly Training Hours 11:34
Training Load By Week

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"You are an IRONMAN®!” When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for NOVICE IRONMAN-distance triathletes with limited or no IRONMAN experience, the primary goal of this training plan is to prepare you for YOUR Successful IRONMAN Race Finish.

Crafted by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience - 28 IRONMAN distance finishes with an 8:51 PR - success and passion coaching hundreds of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 24 weeks before your race, this plan begins with a 6-week prep period (5 to 6 hrs) then progresses through three base periods and one build period (16.5-18 hrs biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 300 meters or yards continuously
  • Bike: 90 min
  • Run: 45 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday.
  • IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:40:00
Swim

W/U:
200 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r15s

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r10s

300 FR steady Z2, r30s

4 x 50 FR (25 fast, 25 easy), r15s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:30:00
Run

Steady Z2. Keep upper body relaxed. Mix in 4x 30" Z3 pickups.

Sample Day 3
0:30:00
OPTIONAL

Core routine focusing on abs, back and hips.

Sample Day 4
1:00:00
OPTIONAL

Whole body strength exercising with focus on core

Sample Day 4
0:45:00
Bike

Z2

Include:

4 x 30s high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Please see video examples here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r10s
4 x 25 FR Z3 Fast, r15s

Main Set:

600 FR z2 (include 4 x 50 non-free mixed in), r30s

4 x 100 FR steady Z2 (hold same pace for all 4), r10s

2 x 200 FR build up to Z3 (Fast), r20s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 6
1:30:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 6 x 45" standing mixed in.

Make a note of what you eat and drink during your ride.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.