Advanced IM Base 2

Average Weekly Training Hours 14:44
Training Load By Week
Average Weekly Training Hours 14:44
Training Load By Week

This peformfitness.london training plan was designnd by Keith Sanders. Keith is a Level 2 British Triathlon Coach he has guided both novice triathletes to their first finish and top age groupers to national age group titles. Racing as a competitive age grouper himself Keith’s PB’s include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at www.performfitness.london This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet. This training block (BASE 2) is specifically targeted at COMPETITIVE AGE GROUP IRONMEN LOOKING TO PODIUM OR QUALIFY FOR A CHAMPIONSHIP EVENT This training plan covers the second 4 week macrocycle (3 weeks work / 1 week recovery) and forms part of our Advanced Ironman Training program. Additional blocks of training in this program can be purchased through the Training Peaks store. Advice on how to structure these blocks of training is free and available by contacting us at www.performfitness.london Athletes using this BASE 2 block of our advanced Ironman training program should have ideally completed a full preparation phase and an initial base training period of 3-4 weeks prior to commencing this programme. You should have experience of high volume training (16hrs per week+) BASE 2 ADVANCED IRONMAN builds from our BASE 1 ADVANCED IRONMAN programme and builds to a volume of over 17hrs per week. Typically each week includes 3-4 bike and run sessions, 2-3 swims and 2 conditioning sessions each week. Sessions can be completed based on HR or power. If you don't already have training zones self testing sessions are detailed in the recovery week of this plan. Email advice is available when purchasing this plan (for 4 weeks after date of purchase) should you have any general questions about the program

Sample Day 1
0:30:00
30.6TSS
Recovery/easy running

Easy effort recovery is focus Z1/2 only. If you feel you need extra rest take today off.

Sample Day 2
0:45:00
Base endurance Week 1 (2.5k)

You should take time to execute the drills correctly and amend these drills to include identified personal limiters. All of the longer repeats should be completed at a comfortable aerobic pace. If your stroke starts to fall apart increase the recovery period between repeats. If you have the option use a long course pool.

Warm up:
100 Swim
50 Back
50 Swim
50 Br Stk

4x 25 single arm right / 25 swim
25 single arm left / 25 swim

2x 25 kick on RHS
25kick on LHS
50 swim

Main set:
4 x 400 on +30 seconds RI

Cool down:
Mixed strokes easy 100-200m

Sample Day 2
2:00:00
115.5TSS
Easy Z2 ride

Easy relaxed pedalling Z2.

Sample Day 3
1:08:00
64.4TSS
Force reps & 2x10' Sweet spot

Warm up 10mins

5 x force reps i.e 20-30 sec hard-big gear watts high as possible. Recover to 3mins after each rep

2x10mins at 88-93% FTP (RPE16-17) 5mins recovery after each

3 x force reps as above
cool down with easy riding to complete duration

Sample Day 3
0:30:00
General conditioning (2)

Session one of attached program- General Strength & Stability 2 (AA)

Sample Day 4
0:45:00
100 reps @ Tpace (2.3k)

Warm Up:

3 x 150 easy each done as 50 pull, 50 kick, 50 swim.
200 kick easy.
3 x 50 (10”) moderate.

Main Set:
8 x 100 at T-pace (10sec RI).


Cool Down:
100 easy, 300 kick easy, 100 form.
200 pull easy.

Total: 2300

Sample Day 4
0:48:00
60.7TSS
Base Fartlek #1

Warm up well to Z3 Hr or RPE ~15 for 10 minute

Twice through...

5min at Half marathon pace
3min 10k pace
5min easy
2min 5k pace
5min easy

5-10minutes cool down to Z1

Keith Sanders

A performance and fitness coach with over 14 years experience. Keith has a track record of success working with beginners to elite athletes locally, remotely and through applied training plans. Keith has first hand experience of balancing high level performance with life's many other commitments himself a 2:44 marathoner, multiple Ironman finisher (PB 9:08) and Kona qualifier.