"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.
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You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. 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 lower training volume to help your body adapt and recover. The minimal requirements for this plan are that you can already swim 3km (with rests), ride for 4 hours and run for 2 hours, although not necessarily on the same day.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These swims will build your speed for Ironman race day. See attached instructions for the Key to abbreviations used.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
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.
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)
Please click on the link below for your guide to the strength and conditioning workouts.
Run straight after your cycle workout, as (5mins in Zone 3, 10mins in Zone 2)
These workouts will increase your Functional Threshold Power, which is a key determinant of Ironman cycling ability. This 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.
15mins in Zone 2.
5x10mins at upper Zone 3 +60secs recoveries in Zone 1.
5mins in Zone 2.
By running at your threshold pace (Zone 4), you can raise your lactate threshold. This will enable you to race faster and farther before fatigue sets in.
15mins in Zone 2.
5x7mins in low Zone 4 +60secs jog recovery in Zone 1 or Zone 2.
5mins jog in Zone 1 to Zone 2.
These sessions will be done at lower intensities. We'll also include technique work.
All in Zone 2 with 20secs between sets.
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
Make sure you check out your Training Zones, attached to Day 1. Ride mainly in Zone 2 today. You can dip into other zones, but ride 90% of the duration in Zone 2.