"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.
• Email access to the author
• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”
• Monthly email training advice newsletter
• Training zones using feel, heart rate, power or pace
• Advice on how to incorporate several races into your plan
You can start this plan any Monday. 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 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.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
- Browse our 130+ plans for all triathlon distances.
Please click on the link below for your guide to the strength and conditioning workouts.
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.