Physical Therapy Based 24 week Ironman Distance Plan

Average Weekly Training Hours 07:27
Training Load By Week
Average Weekly Training Hours 07:27
Training Load By Week

24 week Physical Therapy Based Ironman Distance Plan with built in core, training table tips, injury prevention and more to get you race ready. Arriving to the start line both happy and healthy is the main priority! This is a hybrid type plan with the opportunity to reach out to me with any questions, concerns or PT issues. This is a proven plan for triathletes of different ages and back grounds.

Sample Day 1
1372m
base swim 140.6

warm up: 100 swim/100 drill/100 snorkel
4 x 100 comfortable pace with :30 rest
8 x 25 even back kick/odd flutter kick
4 x 25 paddles 15 sec rest
6 x 50 with 25 free/ 25 back kick
cool down: 100 back stroke/100 breast stroke/100 free

Sample Day 2
1:30:00
bike

keep heart rate 90 RPM
fuel with 3/4 your body weight of cals per hour

Sample Day 2
0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 3
1737m
base phase 140.6

400 warm up -pay attention to time
7 x 100 with :30 rest
10 x 25 even back kick/odd flutter kick
10 x 25 paddles 15 sec rest
400 cool down- pay attention to time...how did it compare to the warm up?

Sample Day 4
1:30:00
long ride either outdoor or trainer

work on cadence >90RPM
don't worry about speed

Sample Day 4
0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 5
1189m
140.6 base

200 swim
100 paddle
200 swim
4 x 100 with 50Kick/50 swim with :30 rest
2 x 50 with 25 drill/25 swim with :15 rest
2 x 50 with 25 fist/25 swim with 1:00 rest
4 x 25 sprint fast
200 cool down

Laura Fromdahl
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Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl