"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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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 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),
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
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)
A nice steady run, mainly in Zone 2. 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.
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)
Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.