"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, UK, July 2014.
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You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. There are normally seven workouts per week, consisting of two swims, two cycles, two runs and a strength workout. There's a day off each week and every fourth week has lower training volume to help your body adapt and recover. The minimal requirements are that you can already swim 2 km (with rests), ride for 2 hours 30 and run for 1 hour and 20 minutes, not necessarily on the same day.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These swims will involve faster paced efforts with rests. They will build your speed for Ironman race day.
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
Please click on the link below for your guide to the strength and conditioning workouts.
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.