Advanced Ironman plan

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

You're going to love this 16 week Ironman training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also included 16 FREE INSTRUCTIONAL VIDEOS, one before every training week. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. This IronDistance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.

This program is designed with the beginner to intermediate triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1,000 yards without stopping, cycling for 90 minutes and running for one full hour. If you can do all that, you'll do great with this plan. The goal of this IronDistance Program is to increase your weekly volume (time/distance) with added race specific intensity.

The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 4 weeks add some intensity while continuing to build strength and endurance with a suggested event. The next 4 weeks maintain volume and focus on intensity while the last 4 weeks build in a gradual taper week to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?

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Sample Day 1
Stability and Endurance

Goals: Controlled motions; focus on technique
WU: 5 minute cardio of choice
-Elbow and knee lunge 
-Arm swings
-Inch worms
-Walking hip cradle
-Double leg bridge 
-Single leg bridge Lateral hip circuit 
-Romanian deadlift Step up
-Lat pull down 
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Sample Day 2
Bike test

Bike Test
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes

Sample Day 3

Strength + Conditioning :30-:45 (Stability and Endurance)

Sample Day 3
Test Swim

WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 4
Run Test

Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near
where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
• Send me your average pace in minutes:seconds per mile (e.g., 7:15/mile)
and your average heart rate in beats per minute (e.g., 172 BPM).

Sample Day 5
Swim technique

WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X75 25 fingertip drag / 25 fist / 25swim
2X7525 thumbslide/25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.
2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Sample Day 6

Bike 2:00 (zone 2) 30-40 miles

Wendy Mader

Ironman Certified Coach (8x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at