Ironman Plan - Beginner/First-Time Ironman Athletes - 18 Weeks

Average Weekly Training Hours 12:54
Training Load By Week
Average Weekly Training Hours 12:54
Training Load By Week


Designed for: Beginner/First-Time Ironman Athletes.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
A document explaining effort/zones/intensity levels is included for reference.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.
You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour, swim 1700 yds, and bike 1:45 hour.  The weekly volume of the plan starts at 9:55 for the first week and peaks at 16:05.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:40:00
1006m
Easy 1100 Swim

W/U:
100 swim
50 kick
50 drill
.
Main Set:
.
3 x 50 hard effort
100 hard effort 
with 15-20sec recovery
.
100/150 moderate/hard 
with 20-30sec recovery between sets
.
C/D:
4 x 100 free w/paddles with 30sec rest

Sample Day 2
0:45:00
Short Run

W/U: 
10-15min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface if possible that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, once again soft surface if possible.
.
Goal:
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficiency.

Sample Day 2
1:00:00
Long Bike

W/U: 
15-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
20-30min Zone 2 - Zone 3
Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort.
Keep cadence high (between 90-110 rpm)
.
C/D: 
With remaining time 
easy spin @ 90rpm+ with mixed terrain.

Sample Day 3
1:00:00
1554m
Easy 1700 Swim

W/U:
200 choice
.
400 = ( 4 x 50 swim/50 kick)
.
Main Set:
.
600 = 2 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets.
.
300 = 2 x 150 w/fins + w/paddles)
.
C/D:
200 = 1 x 200 easy swim

Sample Day 4
0:55:00
Short Run

W/U: 
10-15min easy warm up with 3-4 x 1min building ups to hard effort and then back down to easy effort. Make sure the body is well warmed up before we start our main sets.
.
Main Set:
.
5 x 5min @ upper zone 3 - lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at easy effort, once again on a soft surface if possible.
.
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 4
1:30:00
Cycle Strength

W/U:
30min easy spin @ 95rpm @ Z2-Z3 effort
mixed terrain.
.
Main Set:
.
5 x 5min @ 50-60RPM @ zone 3 effort
with 3-5min recovery spin between sets (depending on recovery rate and how the legs feel at 90rpm+, take more if needed).
.
C/D:
Cool down with remaining time @ 90RPM+ mixed terrain.
.
The goal of the workout is to build strength through the full range of motion without too much aerobic or anerobic strain on the cardio system.

Sample Day 6
1:15:00
Long Run - Recovery Type

W/U: 
15-20min easy + drills
.
Main Set: 
.
1 hour - mixed terrain @ Z2 effort
Soft surface if possible

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

We Guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.