Ironman Complete Program 38-weeks Beginner

Average Weekly Training Hours 10:57
Training Load By Week
Average Weekly Training Hours 10:57
Training Load By Week

This complete 38-week training plan for an Ironman-distance triathlon is designed for the intermediate level triathlete who has some experience in shorter distance triathlons. If you choose this plan you should have completed 1 or more Half Iron-distance races, and perhaps already completed an Ironman (but not required) and have a goal of improving. Weekly volume ranges from 10 to 24 hours with recovery weeks every third week to allow for adaptation and improved performance. This plan is simple to follow and includes a description of all workout abbreviations and execution details. Workouts are written based on heart rate and pace training zones. Information is included that explains how to complete this plan using ratings of perceived exertion if you do not have the support of a coach to establish training zones. Path Performance clients with a coaching package have Training Zone assessment test support included with their coaching.

Sample Day 1
0:45:00
1280m
Z1-2: 1400 YDS

400 YD Warm-up & 200 YD Cool-down ZONE 1-2: 4X200 YDS W/ :15 REST

Sample Day 1
0:45:00
No zone 3 or above w/spin ups

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down. Cadence = 90+.
Spinups: 5x:30 seconds @ cadence 100+ w/1 minute between @ end of ride.
Cool Down: 10 min

Sample Day 2
0:30:00
Strength: Start-up Phase - 1 set X 10-12 reps

Body Weight or Machine circuits work! This phase is designed to introduce your body to strength training while minimizing pain and injury. Use light weights/resistance - a level you can comfortably execute 1 set of 10-12 reps. Remember, the goal is to keep the resistance light and get your body to begin adapting. Working any exercise to failure can cause injury and should be avoided.

Sample Day 2
0:34:59
No zone 3 or above.

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 3
0:45:00
1280m
Z1-2: 1400 YDS v2

400 YD Warm-up & 200 YD Cool-down ZONE 1-2: 2X400 YDS W/ :20 REST

Sample Day 3
0:45:00
No zone 3 or above

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down.

Sample Day 4
0:40:00
No zone 3 or above.

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Kevin McCarthy
|
Path Performance, Inc.

Multiple levels of coaching options to meet your goals and your budget. Contact me today at Kevin@pathperformance.com to learn more.

Free initial consultation
Custom triathlon, run, bike, swim coaching
Training zones assessments for swim, bike, run
Nutrition planning & analysis by Masters Degree, certified dieticians
Swim instruction: 1-on-1 & Small group
Custom strength & flexibility programs
Run, bike and swim form analysis
Custom triathlon, run, bike, swim training plans
Season race planning