Gale BernhardtAll plans by this Coach
This 13-Week training plan is for experienced triathletes looking to comfortably complete their first IRONMAN® event (2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running.) This famous training plan, titled "13 Weeks to a 13-Hour IRONMAN®," originally published in Triathlete Magazine has helped countless athletes successfully complete their first long-distance triathlon event. This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races.
You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is 75- to 90-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:45 and the biggest week of training, Week 11, is 13:15 hours.
In Week 11 are your longest workouts. On Saturday you have a 1:30 swim workout and a 5:00 bike ride. Sunday is a 3:00 run. Volume tapers significantly the final two weeks of the plan to have you rested and ready for race day.
Find the supporting documents you need to help you with this plan at this link.
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Originally appeared in the June 1999 issue of “Triathlete Magazine."
Plan is available in the book “Training Plans for Multisport Athletes”
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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