12 Week IRONMAN Basic Training Plan (ALL LEVELS)

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

If you want to have a real shot at being successful in an IRONMAN, you NEED to have a well thought out plan.

This program is designed for all ability levels. The program incorporates KEY workouts and OPTIONAL workouts based on your availability and desire to train. It is a more cost effective alternative to hiring a full time coach. You will have access to a coach during the duration of this program.

If ZERO optional workouts are completed, the plan peaks out at about 15 hours per week, where if all optional workouts are competed, you would cap out at about 25 hours per week.

The plan comes with description of intensity zones, nutrition recommendations, and fueling recommendations. You will have access to a coach to answer basic questions about the program at any time.

If you have questions about this program contact Coach Paul. pduncan1984@gmail.com

Sample Day 2
1:00:00
Aerobic Ride with 2x5:00 Intervals

Start off with an easy warm up at your RECOVERY ZONE for about 15:00 or until you feel adequately warmed up.
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Main Set: Complete the intervals at up to 110% of your threshold heart rate. Or at best effort. The key here is to make these hard! Recovery between the intervals is 5 minutes at a very light spin. 
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Ride until final duration at your Recovery/Aerobic heart rate (ZR/Z1). If you feel good, it is OK to ride some additional time at a very easy pace.

If you need help determining your training zones. Consider setting up a training zone analysis. You can do so remotely. To sign up, use this form.

https://app.moonclerk.com/pay/101501muocn

If you have questions, contact pduncan1984@gmail.com

Sample Day 2
0:40:00
Brick Workout (first mile tempo)

After completing your bike ride.

Start your brick workout at TEMPO pace (up to the top of Z2 pace). This is around HALF IRONMAN pace. Run only the first mile at tempo intensity to get your legs used to running at a good clip when you get off the bike.

After you have completed your first mile, back the pace off, and run the remainder of the run at your aerobic (Z1) intensity. The better you can get at recovering into an aerobic after getting into a higher intensity, the more efficient your aerobic system is becoming.

If you need help determining your training zones. Consider setting up a training zone analysis. You can do so remotely. To sign up, use this form. 

https://app.moonclerk.com/pay/101501muocn

If you have questions, contact pduncan1984@gmail.com

Sample Day 3
0:50:00
Masters Swim

Swim with your masters group or with friends that will help push your pace.

Cover the duration listed. If your swim group swims less than what is listed, add on with easy swimming to reach final duration.

Sample Day 4
1:00:00
As you feel ride.

The key here is just logging miles. Ride at a pace in which you feel comfortable. 

Ride until duration listed. It is OK to ride for some extra time at this intensity if you feel good, and you dont feel like it will hinder your other key workouts.

Sample Day 4
0:25:00
Easy Aerobic Run

This is an EASY aerobic Run. You should not exceed your Zone 1 intensity at any time.

This is an Aerobic Ride. Logging miles.

If you need help determining your training zones. Consider setting up a training zone analysis. You can do so remotely. To sign up, use this form.

https://app.moonclerk.com/pay/101501muocn

If you have questions, contact pduncan1984@gmail.com

Sample Day 5
0:45:00
Masters Swim

Swim with your masters group or with friends that will help push your pace.

Cover the duration listed. If your swim group swims less than what is listed, add on with easy swimming to reach final duration.

Sample Day 6
3:30:00
Aerobic Bike Ride

The main goal here is covering milage.

Try not to exceed your Z1 intensity at any time. This does not need to be fast or hard. It's time in the saddle.

It is OK to add up to about 90 extra minutes to this ride if you are feeling good, and you will still have time to complete the run afterwards.

If you need help determining your training zones. Consider setting up a training zone analysis. You can do so remotely. To sign up, use this form.

https://app.moonclerk.com/pay/101501muocn

If you have questions, contact pduncan1984@gmail.com

Paul Duncan
|
www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.