Ironman Ireland 12 Week Plan

Average Weekly Training Hours 17:06
Training Load By Week
Average Weekly Training Hours 17:06
Training Load By Week

This planning leads up to the final 12 weeks of your training. It is a highly demanding plan requiring at least an average of12 hours weekly training prior to starting this one.

Sample Day 2
0:45:00
Swim 150's

WU:
400 + 8 x 75 FR with paddles build each. RI 15”

Main Set:
8 X 150 FR (A) RI 20”. Note pace per 100 or average time.

WD: 100-200m Choice

Sample Day 2
2:00:00
Bike Aerobic Test Set

2 hours Aerobic (A). 1st hour start easy then build up to (A) steady in low gear (faster cadence). 2nd hour steady in Time Trial Gear (TTG). See Training Guide for optimal cadence. Note your average speed and average HR. TTG is the same as your “choice” gear. If you have a power meter, note your average power. To maintain aerobic HR in low gear, the speed may be slower than in TTG.

Sample Day 3
0:49:59
Swim 50's

WU:
200 FR + 100 BK or BR – repeat 2x continuous.

Main Set:
1st Set: 24 x 50 (5 FR + 1 BK – repeat 4x). RI 10” – Goal: all steady pace @ moderately hard effort.

2nd Set: 2 x 25 BR pull (no legs – try keeping head above water) + 2 X 25 FR – repeat set 4x. RI 20”.

Kick set:
8x25 dolphin kick on BK – this works your abdominals + 6 x 25 flutter kick – no splash - this works your hips and quads. RI 10”.

WD: 200m Choice

Sample Day 3
1:00:00
Run - Hill Session

Select a hilly course.

After easy 10 minute warm up, run aerobically for most of the run. Ideally flat terrain with a SINGLE hill – run 9 minutes of total hill climbing at moderate pace shortly after the warm up. If you have a shorter hill; run the hill multiple times for a total of 9’ of climbing.

Sample Day 4
0:55:00
Swim 400's

WU:
8’ with 8 lengths of back stroke mixed in

Main Set:
1st Set:
4 x 400 FR (200 (A) + 200 at moderately hard pace) RI 30”. Check clock at halfway point to get final 200 time

2nd Set:
12 x 50 FR at 3-4” faster pace /100 then the final 200 of the 400’s. RI 10”

Kick set:
8x25 dolphin kick on BK – this works your abdominals + 6 x 25 flutter kick – no splash - this works your hips and quads. RI 10”.

Sample Day 4
1:30:00
Bike TT Effort

WU: 30’ to (A) (15’ LG + 15’ TTG)

Marker Set: 60’ Time Trial - effort is moderately hard L2.

Note gearing, average watts and HR over final 20’. Rate of Perceived Exertion (PE) should feel like a “6” on the PE scale (see Training Guide). If you don’t have a power or HR monitor – that’s fine.

Sample Day 5
1:10:00
Run Test Set

WU: 15’ Build to (A)
7 miles (A) flat
Check HR over final 2 miles & average pace per mile. This will be a determinant to measure your other HR and speed ranges.

Rav Dighe
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Aloha Tri Ltd.

Planning your own training can be difficult, no matter if you are new to triathlon or an experienced athlete. Aloha Tri provides personalised coaching programmes for all levels of experience: Strength training, Ironman training, running, swimming, cycling, group sessions, corporate training.

We also have ready-made 12 -20 week programmes that focus on specific events. Prices on application.