D3 Ironman Plan 16 weeks, Hilly, Beginner to Intermediate, by HR, RPE, and Power

Average Weekly Training Hours 14:12
Training Load By Week
Average Weekly Training Hours 14:12
Training Load By Week

D3 Ironman Plan

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 16 Weeks
Time: 229 hours

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 18 hours, and consistently aaround 15-16 hours.

Requirements:You should be able to swim at least 1500 yards. You should be able to bike at least 90 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

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.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Coach of the Year Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Titles. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.


Sample Day 1
1554m
Ladder down from 400, 1700 yd

WU: 200 non-free. MS: 400 slow freestyle/300 moderate freestyle/200 fast freestyle/100 very fast freestyle effort pace with 100 backstroke BETWEEN each freestyle set for recovery. CD: 200 non-free. This will virtually be a continuous swim getting faster as you go along

Sample Day 1
0:45:00
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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 2
1:00:00
Tempo #1: 1x 20'

Easy warm up and then 20' @ Tempo - Zone 3 / 80-85IF. 20' cool down.

Sample Day 2
0:40:00
Run Form - strides-skips

Run 40' - Warm up for at least 10' before the first stride. Run 10x30 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 3
0:50:00
12x100 @ T-Pace. 2200 yds

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace. 15" RI.
CD: 300 easy.

Sample Day 3
0:45:00
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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 4
0:55:00
Strides and 30' Tempo

15' WU and include 4x20" strides.. Then 30' tempo run at tempo (Zone 3, no faster). 10' cd. Stretch when done and add in Core work!

Michael Ricci
|
D3 MULTISPORT, INC

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.