ADVANCED IRONMAN 140.6. 8 Week. 16 to 17 hours per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 13:15
Training Load By Week
Average Weekly Training Hours 13:15
Training Load By Week

Designed for dedicated triathletes who are aiming to finish high-up in their age-group, this plan will build your speed, endurance and confidence for your key IRONMAN distance event. This plan uses Training Peaks "Workout Builder" so you have the option of uploading workouts to your devices and using power or pace.

"Not only did the sessions improve my fitness, but they also helped my technique, mental resilience, pacing and fuelling. You prepared me really well" Saif Hassan, Ironman Frankfurt 2016.

WHAT'S INCLUDED?

• 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 other races into your plan

IS THIS PLAN FOR YOU?

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 9 to 11 workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength session. There's a semi-rest day each week and every fourth week has a lower training volume to help your body recover. There is a longer run in mid-week and two longer rides at weekends. To be successful with this plan, you should have raced half Ironmans and preferably a full Ironman before.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)

QUESTIONS?

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NEED A SLIGHTLY DIFFERENT PLAN?

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Sample Day 1
1:00:00
Speed Workout. Ascending Reps

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


MAIN SET:
4x400m at 3k race pace (Zone 5),
2x800m at 5k race pace (Zone 5),
1200m at 10k race pace (Zone 4).

All with 400m jog recoveries in Zone 1 to 2.

Warm Down:
5mins easy jog in Zone 2

Sample Day 1
1:20:00
3600m
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 with 20secs between sets.
200FC,
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).


MAIN SET:
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.


Warm down:
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
200KICK,
200PULL,
200FC.

Sample Day 2
1:00:00
2500m
Threshold Pool Swim

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
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.

WARM DOWN:
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 2
0:48:00
62.9TSS
Speed Workout. 7,6,5,4

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

MAIN SET
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
5mins easy spin down in Zone 2

Sample Day 3
2:20:00
199.8TSS
Aerobic Endurance Run

Run mainly in Zone 2, nice and steady. Preferably off road. 

Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour.

Sample Day 4
0:45:00
2000m
Easy Swim

All in Zone 2 with 15 secs rests:

400FC,
400 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)

Sample Day 4
0:35:00
48.3TSS
Easy Run

Easy/steady run in Zone 2.

Phil Mosley
|
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.

Feel free to email any questions you may have: info@myprocoach.net