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IRONMAN® Training Plan (Experienced, 10 Weeks, Saturday Race), Email Support + Reusable

Author

David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks

All plans by this Coach

Length

10 Weeks

Plan Description

"You are an IRONMAN®!!!”


When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for EXPERIENCED triathletes with multiple IRONMAN® 70.3® finishes, the primary goal of this training plan is to prepare you to excel in your IRONMAN® race.

Designed 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 thousands of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 10 weeks before your target race, this plan progresses through one base period and one build period (18-19.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 3x runs plus 1 BRICK run and 2x strength training. 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: 1,000 meters or yards continuously
• Bike: 3.5 hours
• Run: 2 hours

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 about this plan.

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

What do our clients say? Please see their testimonials.

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

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.

Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Saturday.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:01:00 02:30:00
Swim x3
02:55:00 01:40:00
Bike x3
05:42:00 05:00:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:01:00 02:30:00
Swim
02:55:00 01:40:00
Bike
05:42:00 05:00:00
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

David Glover, MS, CSCS

ENDURANCEWORKS

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

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


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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