ADVANCED Ironman Triathlon Plan. 15 to 17 hours per week. 12 Week. Sunday Race.

Average Weekly Training Hours 12:47
Training Load By Week
Average Weekly Training Hours 12:47
Training Load By Week

Designed for advanced age group triathletes, this training plan will help you excel at your upcoming Ironman event. Athletes who've successfully followed this plan have smashed their PR's and qualified for the Ironman World Championships. 

"Not only did the sessions improve my fitness, but they also helped me with the building blocks of technique, mental resilience, pacing and fuelling. You prepared me really well." Saif Al Assam, Ironman Frankfurt 2016. -

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

IS THIS PLAN FOR YOU?

There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 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. To be successful with this plan, you should have raced half Ironmans and preferably a full Ironman before.

 

AUTHOR

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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
1:00:00
Speed Workout. 400m Reps

A run session with short sharp efforts and a focus on technique. 

Warm Up: 
10mins in Zone 2.
5mins as (10secs at Zone 5, 50secs in Zone 2).


MAIN SET:
10x400m. Aim for Zone 5 (3k to 5k race pace). +400m jog recoveries.


Warm Down:
5mins in Zone 2.

Sample Day 1
1:10:00
3200m
Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.


MAIN SET:
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests,
8x50FC in Zone 3 +5secs rests.


Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

Sample Day 2
1:00:00
2800m
Threshold Pool Swim

These swims will build your speed for Ironman race day. See attached instructions for the Key to abbreviations used. 


Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

MAIN SET:
5x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.

Sample Day 2
0:46:00
Speed Workout. 3x(1,2,3)

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.


MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
1:30:00
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. This will get longer each week. Consume around 20 to 30g of carbohydrate per hour on all runs of 90-mins or longer. That's 1 to 1.5 gels per hour. We'll increase this in four weeks time.

Sample Day 4
0:35:00
Easy Run

Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.

Sample Day 4
0:50:00
2100m
Recovery Pool Swim

Use this swim to help recover from yesterday's run. All in Zone 2.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

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.

I am always available to answer any questions you may have about your plan.