ADVANCED IRONMAN. 9 to 18 hours per week. 24 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 11:54
Training Load By Week
Average Weekly Training Hours 11:54
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.

"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?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN plans 

- All our Intermediate IRONMAN plans

- All our Novice IRONMAN plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:35:00
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one faster than the one before.

Warm Up:
15mins easy, chatting pace, Zone 2.

MAIN SET:
-1 minute in Zone 3,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 5,
-1 minute in Zone 1,
-1 minute in Zone 5.

Warm Down:
5 to 10mins easy, slow jog in Zone 2, chatting pace.

Sample Day 1
0:50:00
2200m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim 3800m on race day, and still have lots of energy left for the ride and run. 

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC

MAIN SET:
4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100KICK in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 2
0:42:00
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  They prepare your body for longer high intensity efforts in the Build phases.

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

MAIN SET:
5x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Z2

Sample Day 3
1:05:00
Aerobic Endurance Bike

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
Warm Up:
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).

MAIN SET:
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.


Warm Down
5mins in low Zone 2

Sample Day 4
0:50:00
2000m
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. 

Warm up:
6x75FC in Zone 2 + 20secs rests.


MAIN SET:
2x200FC in Zone 4 + 30secs rests.

2x100PULL in Zone 5 + 30secs rests.

2 x 200FC in Zone 4 + 30secs rests.

Warm Down:
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests

Sample Day 4
0:40:00
Easy Run

A nice steady run in Zone 2.

Sample Day 6
2:15:00
Aerobic Endurance Ride

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. Start getting used to your race nutrition now. Consume 40-50g of carbohydrate per hour on all rides that are over 90-minutes long. That's around 2 to 2.5 gels per hour (with water). Or the equivalent in energy bars/drinks etc.

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.

I am always available to answer any questions you may have about your plan.