IRONMAN® Arizona Training Plan (Novice, 24 Weeks)
David Glover, MSE, MS, CSCSAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
"You are an IRONMAN®!” When you hear these magical words as you cross the finish line, you’ve accomplished something very special.
Designed for NOVICE IRONMAN-distance triathletes with limited or no IRONMAN experience, the primary goal of this training plan is to prepare you for YOUR successful IRONMAN Arizona finish.
Crafted 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 hundreds of triathletes to achieve their excellence...beyond what they knew they could do.
Beginning 24 weeks before your race, this plan begins with a 6-week prep period (5 to 6 hrs) then progresses through three base periods and one build period (17.5 hrs biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. 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: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 45 minutes
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 that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
• You can reuse this training plan for future races.
• IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:19 hrs||1:40 hrs|
|3:00 hrs||2:30 hrs|
|4:33 hrs||5:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:19 hrs||1:40 hrs|
||3:00 hrs||2:30 hrs|
||4:33 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor