Designed for Novice Ironman triathletes, this training plan will gradually build your endurance, speed and confidence in time for your key event. Athletes who've followed this plan have gone on to conquer Ironman events all over the world.
"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman! Thanks for everything. Amazing". Andrew Mott, Cotswold 226, July 2014
IS THIS PLAN FOR YOU?
There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. The minimal requirements are that you can already swim 2 km (in a pool with rests), ride for 2 hours 30 and run for 1 hour and 20 minutes, although not all on the same day.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used.
6 x 75 frontcrawl in Zone 2 + 20secs rests.
2 x 200 frontcrawl in Zone 4 + 30secs rests,
100 with a pull float in Zone 5 + 30 secs rests,
100 frontcrawl in Zone 4.
6 x 75 in Zone 2 as (50 frontcrawl, 25 backstroke) + 20secs rests
The idea of these strength workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine).
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Once you can do 20 easily, start using light dumbbells.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold).
- Side plank (1 rep only - as long as you can hold on each side).
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.
These workouts will increase your ability to sustain a high power output for longer. In the first 8 weeks we'll focus on short reps with ample recoveries.
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
6x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)
10mins easy cycling in Zone 2
In the first 8 weeks of this program we'll focus one session per week on increasing your run speed and efficiency.
10mins easy jog in Zone 2.
5mins as (10secs at approx 5km race pace, 50secs in Zone 2).
8x400m. Aim for your 3k to 5k race pace (Zone 5). +400m jog recoveries.
5mins slow jog in Zone 2.
These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
All in Zone 2 with 20secs rests.
200 frontcrawl, 100 kick with float, 100 drill* (see attached description), 200 frontcrawl.
4x200 in Zone 2 as (150 frontcrawl, 50 kick with float) +30secs rests.
8x50 frontcrawl BUILD - each 50 faster than the one before (start slow) + 15secs rests.
200 frontcrawl in Zone 2
These endurance workouts will gradually build up to a point where 4 to 5 hour rides feel normal.
Ride in Zone 2 at a steady, conversational pace. You can go into Zone 3 up any hills.
Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours 30 in training without feeling excessively tired afterwards.
Keep the intensity in Zone 2 at all times. Do this on flat soft ground/trails if possible.