18 Week Intermediate Ironman Plan

Average Weekly Training Hours 11:29
Training Load By Week
Average Weekly Training Hours 11:29
Training Load By Week

This is an 18 week intermediate level training plan for the Ironman athlete. The training will include varying intensities, long endurance builds and race simulation practice. The plan is designed for an experienced athlete.

Sample Day 1
0:50:00
1372m
1.5k R1

WU: 200 easy, 4 x 50 drill/swim MS: 6 x 150 as 50 easy/50 moderate/50 easy on 20-30" rest CD: 200 easy

Sample Day 2
0:49:59
Cycling Intervals, 10x30"

WU: 10' easy spin 65-70% building toward a steady 70% 5' of 30" high cadence (105+), 30" steady cadence MS: 10x30" (30" RI) @ 95-100%; 15' @ 70-75% CD: 10' 65-70%

Sample Day 2
0:34:59
Easy Run - 35

Nice, easy run. Focus on keeping good running posture. Effort level should remain in z2, no higher than 75%

Sample Day 3
0:30:00
Strides Build 1

20' of running building to a steady z2 effort
5 x 30" of threshold (z4) running with 30" easy z1 recovery
5' easy, z2 cool down

Sample Day 3
0:50:00
1829m
2.0k Speed 1a

WU: 300 easy, 300 pull, 4 x 50 drill/swim MS: 5 x 50h on :10 100 easy 5 x 50h on :10 100 e 2 x 200 moderate on :20 CD: 100 easy

Sample Day 4
1:00:00
Cycling Intervals, 5x2', z4

WU:
10' @ 70%
5' alternating 20"@90%, 40" @ 75%
5'@ 80%
MS:
5x2'@ 90-95% (2' Recovery@75% between)
10' @ 70-75%
CD:
5-10' @60%

Sample Day 5
0:45:00
1829m
2.0k

WU: 300 easy, 4x50 drill/swim, 2x100 DPS all (R:10)
MS: 2 x 200 moderate (20")
2 x 50 easy
2 x 150 moderate (20")
2 x 50 easy
3 x 100 moderate (15")
2 x 50 easy
CD: 200 easy

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.