Ironman Maryland 20 weeks, Starts on 5/14/18, Advanced, by Power, HR and RPE - Reusable Plan

Average Weekly Training Hours 13:34
Training Load By Week
Average Weekly Training Hours 13:34
Training Load By Week


Author: Mike Ricci, D3 Multisport Founder, USA Triathlon Coach of the Year

  • Founder, Head Coach D3 Multisport, Inc. 2000-Present

  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach

  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)

  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013

  • Coached multiple National Champions, Kona Qualifiers, and 1st time triathletes

  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

Starts: 5/14/18

Length: 20 Weeks
This program should be used for an athlete whose goal is to race Ironman Maryland and has good fitness in the past 4-6 weeks.

Requirements: You should be able to swim at least 2000 yards, bike at least 2.5 hours and be able to run 60 minutes.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and / or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and so you can re-adjust your Heart Rate and Power Zones if you train with a GPS/ Power device. If you don’t train with a device, that’s fine as the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal with this plan is to get you to cross the finish line happy and healthy. Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan, and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:

  • A weekly training tip video in your plan.

  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents

  • Instructional Videos in all 3 sports

  • Strength training and core workouts with accompanying videos

  • Inclusion in Team D3 and access to our private Facebook group to ask our coaches questions

If you have questions email Coach Mike and learn how we get it done for our athletes:

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.


500 at T-pace (50” RI).

5 x 25 fast (20” RI).

400 at T-pace (40” RI).

4 x 25 fast (20” RI).

300 at T-pace (30” RI).

3 x 25 fast (20” RI).

200 at T-pace (20” RI).

2 x 25 fast (20” RI).

100 at T-pace.

CD: 200 easy kicks and swims of your choice.

Sample Day 1
Run Form - strides-skips

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 5, E Pace).

Sample Day 2
Bike Strength: Strength - 90 min

90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Sample Day 2
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles

Sample Day 3
Ironman Test set

Warm up: 200 building speed each 50 (slow-mod-faster-fastest). 30 RI.
MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
CD: 100 ez

Sample Day 4
5x4' @ LT

10' wu, 10' cd. 4' hard (at LT, Z4, RPE 8, 90IF), 2' easy (zone 2, RPE 6, 70IF). Do this 5x.

Sample Day 4
Strength: 5x800s - 55 min

10' wu, 10' cd. You are going to run 5x 800 at Zone 3 (RPE 7, M Pace). Your recovery is equal to your work time. 3' work time equals 3' recovery time.

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.