Novice IRONMAN 140.6. 12 Week. 11 to 14 hours per week. Includes email access to coach.

Average Weekly Training Hours 10:52
Training Load By Week
Average Weekly Training Hours 10:52
Training Load By Week

Designed for Novice IRONMAN 140.6 triathletes. This plan will develop your endurance, strength and speed, guiding you to race day with 7 workouts per week.


"Too happy to wait to tell you, 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Amazing!" Andrew Mott, Cotswold 226, UK.


What's Included?


• Email access to the coach


• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more


• Full lifetime access, including upgrades


Is This Plan For You?


There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. There are brick workouts and open water swims. With just 12 weeks left, to start this plan you should already be able to swim 3400m (with rests), cycle 4 hours and run 2 hours (not on the same day). Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


Full Coach Biography


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Sample Day 1
1:15:00
3400m
Pool Swim, Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to zones and abbreviations is in the PDF attached to Day 1.

Warm Up:
200FC in Zone 2 + 15secs rest.

6x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
Rep 6: PULL with optional hand paddles

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

Warm Down
All in Zone 2.
200PULL.

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 2
0:50:00
55.9TSS
Speed Workout. 5x5

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
15mins in Zone 2,

MAIN SET:
5x5mins in Low Zone 4 with 60secs recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
0:55:00
82.1TSS
Threshold Reps

These runs will develop your threshold running speed. They involve longer efforts at around your 1 hour race pace, with relatively short recoveries. 

Warm Up: 
15mins easy jog in Zone 2.

MAIN SET:
5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.

Warm Down:
5mins in Zone 2

Sample Day 4
0:55:00
2300m
Threshold Pool Swim

These swims involve threshold efforts with regular recoveries. They will build your sustainable speed for race day. The guide to zones and abbreviations is in the PDF attached to Day 1.

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 alternating (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.

WARM DOWN:
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 6
4:00:00
206.9TSS
Endurance Ride With Sub Threshold Sections

This is a long ride with several sub threshold efforts. These are faster than 'easy', but should not leave you feeling excessively fatigued. 

Warm Up:
1 hour 30 in Zone 2

Main Set:
4x10mins in in upper Zone 3 to low Zone 4. Plus 3mins recoveries in Zone 2.


Warm Down:
1 hour 38 mins in Zone 2

Sample Day 6
0:20:00
28.1TSS
Run off the bike

Get off your bike and run. Do the first 10 minutes in Zone 3. Then ease down into Zone 2 for the last 10 minutes.

Phil Mosley
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My Pro Coach

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. As an athlete and a parent I know how challenging this can be.

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.

For help finding your plan, email me: info@myprocoach.net or visit myprocoach.net