"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.
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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 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)
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These sessions will be done at lower intensities, but will progress in duration. 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),
A run session with short sharp efforts and a focus on technique.
10mins easy jog in Zone 2.
5mins as (10secs in Zone 5, 50secs in Zone 2).
5x1000m. Aim for Zone 5 (3k to 5k race pace). + 400m jog recoveries in Zone 2.
5mins easy jog
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)
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
10mins easy Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2).
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
A nice steady run, mainly in Zone 2. Preferably off road. This will get longer each week. By doing this run in mid week, we free up time at the weekend for 2 key rides.
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.
Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.
Use this swim to help recover from yesterday's run.
All in Zone 2 with 15 secs rests:
400 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)