IRONMAN Training Plan (Novice, 10 Weeks, Sunday Race), Reusable + Starts Any Monday

Average Weekly Training Hours 13:33
Training Load By Week
Average Weekly Training Hours 13:33
Training Load By Week

enduranceworks krista schultz ironman"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.

Questions? Please visit us on the web at enduranceworks.net or email David 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.

david glover coaching certifications

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).

Sample Day 2
1:00:00
Swim

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/

Sample Day 2
1:00:00
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 3
0:30:00
OPTIONAL

Core routine focusing on abs, back and hips.

Sample Day 3
0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 4
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4
1:00:00
Swim

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/

Sample Day 5
0:40:00
Run

Z2. Focus on relaxing upper body. Include 3 x 2' Z3 efforts mixed in.

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.