Designed for Novice Ironman triathletes, this training plan will gradually build your endurance and speed throughout the winter months. After completing this plan you'll just need around 8 weeks of race specific training leading up to 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 1500m, cycle for 2 hours and run for 1 hour, although not necessarily 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."
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 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.
All in Zone 2.
200FC, 100KICK, 100PULL
4 x 200FC in low Zone 4 +45secs rests.
300 easy choice swim
These sessions can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
5x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)
10mins easy cycling in Zone 2
In the first 12 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).
7x400m. 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.
100FC +10secs rest.
2 x 200 as (50FC, 100KICK, 50FC) + 20secs rests.
All in Zone 2.
300PULL +30secs rest,
200PULL +20secs rest.
100PULL +10secs rest,
100FC +10secs rest,
200FC +20secs rest,
50BACK/50BREAST all 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.