This plan was based upon a 20week training schedule. Training the way they have has led them to 14 ironman world championship podium finishes, including nine wins. Free beginner full ironman training plan beginner triathlete. My goal was to prepare a timeefficient, effective training plan that guides you through your final seven weeks of ironman training. Choose a goal ironman race based on your realworld training schedule. While not common practice for everyone, i have seen beginner triathletes take six months to 10. You need as much motivation during your ironman day to keep going. You cant go to far wrong if you follow dermott hayes 12 month. Halfironman specific training one step beyond coaching. If this athlete profile fits you, your estimated completion time for an ironman is between 12 and 14 hours. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. Race olympicdistance triathlon swim 1,500m bike 40km run 10km execute im race pace. Basic aerobic endurance training, 5060% of your maximum heart rate.
It is a lowintensity workout, and can also aid recovery from a tough run or bike workouts. With a 2plus year plan, you can set up a steady progression from olympic to. The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your ironman event. Due to a long list of commitments, weekday training is fairly light. Next year i am planning on running four races one a quarter. This swim is designed to increase your endurance and feel for the water. Any good 1 year ironman training plan is going to contain a lot of workouts. To start this plan you should have completed 1 or more irondistance races and have a goal of improving your personal best race time. I have seen a drop in my ironman time from 11hrs15mins to 9hrs55min and next year hoping to. Youll be training almost every day, for many months, with longer rides. For example, the garmin 935 is basically just as good as the garmin 945 1 year. Find out exactly when you should ramp up training for a longdistance race. A 12month ironman training plan 52week ironman training plan or even a 2 year ironman training plan is critical to a successful ironman for the beginner. The latest triathlon gear, training, nutrition, photos, races, movers, shakers.
So, we created a plan that allows for the timeconstrained athlete to successfully finish an ironman race. I just wanted to drop a quick note on using your 70. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Its important to do as many of them over the course of a year as possible, while also. Triathlon 1 combines the three sports of the triathlon swimming, biking, running with strength training and walking. A detailed 1 year triathlon training plan perfect for. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races. Of course you can change the 1 2 ironman triathlon training program around to fit in with your schedule if your 1 2 ironman triathlon is earlier or later. What an ironman taught me about meal planning kitchn. A detailed look at the time, food, and workouts required to train for a full triathlon like an ironman triathlon in 1 year. Top 7 swim workouts for triathlons with pdf myprocoach.
Transitional period october, november, december and perhaps january. Triathlon training plans for sprint, olympic and half iron distances. And to help you out, weve got a free 36 week ironman training plan. I have added strength training in this plan on mondays. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. Lifetime plan all purchased 8020 endurance plans become a permanent part of your trainingpeaks plan library.
My goal prior to starting the training was 1 finishing and 2 come in under 5. January 2011 141 super simple i ronman training plan guess what. Time helps the bodys ability to handle the training load needed to complete their first ironman event. Physical training comes from 56 days per week with 12 workouts per day. Ironman itself offers a program crafted by new zealandbased coach john newsome. How to choose a free ironman triathlon training program. This free training plan is written to prepare you to finish your first ironman. Many of the popular ironman or ironmandistance events sell out a year in. Lets take a quick minute go over the training zones used in this training program. A 12month overview of longdistance training active. So, when you know your weekly training hours and your number of workouts, youll get the duration of each workout right from these tables.
During their first year of ironman training, my athletes and i look at the. This is training plan runs for a total of 10 weeks. After a year of marathon training i know that increasing muscle mass is important. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones.
Training plan aim for long run week 1 long bike week 2 long swim and bike week 3 week 4 easy weeks. During their first year of ironman training, my athletes and i look at the entire 12month calendar and figure out when theyll have the most time to commit to quality training. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan. The event will typically take you between eight and 16 hours to complete. Thats right, in just a little over 8 months, you can bring yourself from a base fitness level all the way to swimming 2. However, weekends are open for long training hours. I ts used primarily foractive recovery days, after hard blocks or days of training in which the goal is to stay loose, keep the metabolism primed and to burn a few calories. How to train for an ironman is an eternal question for many triathletes. Youll be training almost every day, for many months, with longer rides and runs that eat up your spare time at weekends. Triathlon coaching triathlon training plans sportcoaching.
The 10hour week ironman training plan triathlete triathlete. One ironman in a year is difficult, two is very challenging, and three would. Possible year structure for your 1 2 ironman triathlon training program. A detailed 1 year triathlon training plan perfect for your first. You realize taking at least one day off from training each week keeps you healthy and in good spirits. For example, if youre using the left table and have 4 hours scheduled for a week, then your training sessions would be 1. Many are looking at ways to endure the event in less than 1 year. This program is designed for runners and other athletes who want to use a variety of sports and exercises to get fit and stay fit. Scattered throughout the year were a couple of big training weekends. This schedule is targeted at the athlete looking for an 1114hour finishing time, ideally with experience racing a half ironman. His training plan has worked brilliantly and i find it much easier to fit the training around my life.
Microsoft word balance half ironman training program. Not only did i have to do that but i had to train for a 2. Most nights it was a lastminute rush to throw something together. While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. The weekly training volume starts at approximately 6 hours in week 1 and peaks at approximately 11 hours in week 16.
This training plan is written to prepare you for your first ironman. Ironman training can be both uncomplicated and effective. Wilson, a registered dietitian with the ironman sports medicine institute. The pdf files show all the detailed workouts for each week. This plan starts with an initial baseline testing week 4 daysweek followed by a 4 week base training 5 daysweek which follows another rest and test week to restablish new fitness followed by an additional 4 weeks of base development plan that targets the following key components of the athletes physiology. This 12week ironman training plan will help get you ready to face the ultimate endurance challenge. By matt fitzgerald throughout the 1980s a certain triathlete trained hard but with incredible monotony. This training plan was produced in partnership with multisport mastery. Not only will i continue running, but i will also include meal planning and weight training. Training plans for half ironman triathlon enduranceworks. Even if you are new to triathlon, you shouldnt have been on the couch for the last year under a pile.
Plan overview the training plan breaks down the 24week training schedule into the following periods. As we headed into ironman training this year, we both knew it was time to make meal planning a priority for the. Simply the idea of completing an ironman triathlon, could leave any sane person in awe. Free 12 ironman triathlon training programs hornet juice. Youll need to be committed in your triathlon training to get through one the triathlon training plans below are designed for ironman 70. Other nights felt like total defeat as we resorted to pizza or chipotle. Some triathletes who have really perfected the art and science of ironman training are mirinda carfrae, chrissie wellington, pete jacobs and jan frodeno. For endurance races, especially the ironman and half ironman, diet is critical, says penny l. Combining their expertise, training methodologies and advice with my knowledge of functional movement and strength training, the 1 year triathlon training plan was born. Given yourself a year to train for an ironman and worried about training.
Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. Zone 1 training is very low intensity easy does it. Triathlete magazine has a plan to get you to the finish line strong if youre timecrunched, written by experienced competitor and coach lance watson. Starting our journey to ironman, our primary target is to get the body used to a high frequency of workoutsthe training wont be overly long or hard here, just day after day consistency. For example, the week 1 bike workout on wednesday is labeled as 30.
For the first 15 minutes of the bike, drink water and take in minimal. Training zone 94 march 2012 my first ironman prepare yourself for this infamous endurance race with our expert plans the plan training for your first ever ironman distance race can be a daunting prospect. The plan prescribes three swims, three rides and three runs. What it takes to complete an ironman triathlon from no. Were not all professionals athletes who can train and rest all day. The objective of this training plan is to provide the experienced age group triathlete with a 24week structured and periodized plan to successfully prepare for an ironman distance triathlon 2. Heres a free 36 week ironman training plan with everything you need to know to rock a 140. The thought of doing one yourself, none the less having considered that thought long enough to be looking for a 1 year triathlon training plan, boarders on the heroic. He completed the same rides and runs on the same routes day after day after day. Marathon training week 52 one year of training the.
For cycling i had one endurance ride up to and occasionally beyond ironman distance and one properly hard session a week. Running is the odd one out as i only ever ran hard when i was in a race, the rest of the time id be close to my expected ironman pace. When training for a marathon, its recommended that a beginner take 46 months to safely train to cross the finish line. Back on the main sheet for this training program is a rpe10 chart. Starting this far out will give you time to practice a few race simulations, make corrections on nutrition, pacing and mental skills. Page 4 of 412week half ironman triathlon training plan. Throughout the 43 pages of this ebook, youll learn about mindset, nutrition, strength training, scheduling, rest and recovery. Ill be using rpe rate of perceived exertion to indicate intensity for the workouts.