IRONMAN Training Plan for Women (Novice, 24 Weeks, Sunday Race), Reusable + Starts Any Monday

Average Weekly Training Hours 09:53
Training Load By Week
Average Weekly Training Hours 09:53
Training Load By Week

she does tri“It's never too late to be what you might have been.” - George Elliot

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 24-week training plan is to set you up for YOUR IRONMAN SUCCESS on race day.

coach krista schultzHand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to succes.

Starting 24 weeks before your target race (week 1 is race week), this plan begins with a 6-week prep period (6-8 hrs) then progresses through three base periods and one build period (16.5-18 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 300 meters or yards continuously
  • Bike: 1.5 hours continuously
  • Run: 45 minutes continuously or run/walk combination

Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at shedoestri.com or email Krista directly at: krista@shedoestri.com.

krista schultz coaching certifications

Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
  • IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:40:00
Swim

W/U:
200 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r15s

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r10s

300 FR steady Z2, r30s

4 x 50 FR (25 fast, 25 easy), r15s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:30:00
Run

Steady Z2. Keep upper body relaxed. Mix in 4x 30" Z3 pickups.

Sample Day 4
0:45:00
Bike

Z2

Include:

4 x 30s high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Please see video examples here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r10s
4 x 25 FR Z3 Fast, r15s

Main Set:

600 FR z2 (include 4 x 50 non-free mixed in), r30s

4 x 100 FR steady Z2 (hold same pace for all 4), r10s

2 x 200 FR build up to Z3 (Fast), r20s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 6
1:30:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 6 x 45" standing mixed in.

Make a note of what you eat and drink during your ride.

Sample Day 7
0:45:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:40:00
Swim

W/U:
100 easy CHOICE
2 x 100 One Arm Drill, r15s
100 easy non-FR

Main Set:
FR Pyramid:
100, 200, 300 steady Z2 (same pace per 100), r15s
then
300, 200, 100 (2-3s faster per 100 than 1st set), r15s

C/D:
300 FR with pull buoy

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Krista Schultz, MEd, CSCS
|
ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.