IRONMAN Training Plan (Novice, 10 Weeks, Sunday Race), Email Support + Reusable
Author: David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
Length: 10 Weeks
Tags: triathlon, ironman, beginner, intermediate, hr based
Typical Week: 3 Swim, 4 Run, 2 Strength, 3 Bike, 1 Day Off
Longest Workout:
1:40 hrs swim
5:00 hrs bike
2:30 hrs run
Author: David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
Length: 10 Weeks
Tags: triathlon, ironman, beginner, intermediate, hr based
Typical Week: 3 Swim, 4 Run, 2 Strength, 3 Bike, 1 Day Off
Longest Workout:
1:40 hrs swim
5:00 hrs bike
2:30 hrs run
IRONMAN Training Plan (Novice, 10 Weeks, Sunday Race), Email Support + Reusable
"You are an IRONMAN®!!!”
When you hear these magical words as you cross the finish line, you’ve accomplished something very special.
Designed for triathletes with limited or no IRONMAN or IRONMAN 70.3® experience, the primary goal of this NOVICE training plan is to prepare you for a successful IRONMAN race finish.
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: 750 meters or yards continuously
• Bike: 3 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 Sunday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
W/U:
200 FR easy - practice breathing on both sides, r15s
1 x 100 Float Kick Drill, r10s
100 FR easy - practice sighting by popping head up every 3-4 strokes, r15s
1 x 100 Float Kick Drill, r10s
Main Set:
4 x 500 FR maintain same steady pace for all four (within 3-4s of each other), r20s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.
Core routine focusing on abs, back and hips.
W/U:
100 easy CHOICE
2 x 100 side kicking drill, r10s
Main Set:
Pyramid FR (use pull buoy on odd's):
100, 200, 300, 400 steady, r15s
then
400, 300, 200, 100 steady, r15s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2. Focus on relaxing upper body. Include 3 x 2' Z3 efforts mixed in.
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 2' standing mixed in.
Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.
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 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.