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20 week Advanced IronDistance


Steve Lumley

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20 Weeks

Plan Specs

triathlon ironman advanced

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Plan Description

Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group triathletes with limited time available. This plan draws on Steve’s 30+ years experience of coaching and racing all triathlon distances, including 39 Iron distance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and half IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.

Training plan volume is between 11 and 22 hours per week, designed on a three week mesocycle with every third week an easier, recovery week.
Aimed at experienced 'irondistance' athletes aiming to improve their performance, or first time IM athletes with experience and fast times over OD and half IM distances.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:

"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement."
(Lynne Callaghan)

“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”

(Keith Sanders)

Please visit us on the web at or email Steve at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:37 hrs 8:00 hrs
3:39 hrs 2:15 hrs
2:22 hrs 1:30 hrs
1:09 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:37 hrs 8:00 hrs
3:39 hrs 2:15 hrs
2:22 hrs 1:30 hrs
1:09 hrs 0:45 hrs
—— ——

Training Load By Week

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.

Sample Day 1

CP30, power

Long warm up. Then time trial 30 minutes. ideally on Turbo or flat out-back course. Best effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.

Sample Day 1

15 second Hills

Warm-up 30 mins progressive to 80%MaxH + drills

Main Set
2 x 6-10 x 15 secs fast
Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets

Cool-down 5 mins easy

Sample Day 2

Ironman Test set

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 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. Then swim easy, 100 cool down. (2800m/y)

Sample Day 2

Power Endurance

Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down (eg.5-10 minutes spinning in easy gear)

Sample Day 3

Strength Endurance training # 1 Advanced

Warm up for at least 20 minutes, progressively to E2a/b.
For this session you will be riding at ~20 rpm less than your normal, chosen cadence.
Power / effort levels should be in the 'tempo' / E2a/b zone.
Recovery is 5 minutes easy spinning between efforts

Sample Day 3

Super threshold conditioning track session # 2

16-20 x 400m

Rest 30-40s per 400m

Sample Day 4

Basic core conditioning , Injury prevention + stretching programme

Core Conditioning programme Exercise Plank (P) Side Bridge (each side) Supine Bridge Start Forearms & toes Knees bent + rpt lift Knees bent (KB) + hip Lift rpt Progression 1 P+1leg lift Knees bent & static hold KB & static hip lift Progression 2 P+1arm lift Straight legs & rpt As above + foot raise Progression 3 P+ alt arm &leg lift Straight legs & static hold AS above + 1 leg shoot Progression 4 P+ Swiss ball(SB) Straight legs + 1 leg lift Swiss Ball + hip lift rpt Progression 5 P+SB+Leg lift Straight arm + 1 leg lift SB + static hip lift Progression 6 P+SB+arm lift As above + 1 leg lift Reps With RPT exercises build to 3 x 10 reps. When you can comfortably achieve this then you are ready to move onto the static hold versions Duration Start with 3 x 10s for each exercise. Add 5s to each hold per week. When you hold for 3 x 20s then you can move on to the next level Rest Approximately equal to the duration of the hold

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