24 Week Ironman Beginner Plan

Average Weekly Training Hours 09:58
Training Load By Week
Average Weekly Training Hours 09:58
Training Load By Week

This plan is intended for an inexperienced or first time Ironman athlete training for Ironman Chattanooga. The plan prescribes training based off heartrate zones and/or rate of perceived exertion (RPE). It also includes periodic field testing to help the athlete define zones and effort. This plan makes the following assumptions about an athletes fitness level: Ability to swim a 1500y workout, ride 25-30 consecutive miles and run at least 40 minutes.

Sample Day 1
0:19:59
Easy Run - 20

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

Sample Day 1
0:45:00
1372m
1.5k

Warmup: 300 easy; 4x50 (25 build/25 easy)
Main Set: #1) 4x50 (25 fingertip drill/25 swim),
#2) 2x150 easy on 20" rest
#3) 6x75 moderateon 15" rest
CD:: 100 easy,

Sample Day 2
0:30:00
Easy Run - 30

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

Sample Day 3
0:49:59
Bike Workout

Midweek rides are a great opportunity to add extra mileage. Keep these rides at an aerobic level (zone 2 or 65-75%)

Sample Day 4
0:40:00
Easy Run - 40

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

Sample Day 4
0:45:00
1829m
2.0k

WU: 300 easy, 6x50 drill/swim,
2x100 DPS all (R:10)
MS: 200 moderate ,
2 x 50 easy,
2 x 200 moderate
2 x 50 easy
200 moderate
All on 15" Rest
CD: 200 easy

Sample Day 6
1:40:00
25mi
Long Ride- 1h 40m

Long rides are great opportunities to push your comfort level. Keep the riding at a sustained aerobic effort (zone 2, 65-75%). Focus your efforts on good cycling posture and continous effort.

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.