IRONMAN 101: A Six-Month Training Plan
Six months out:
Aim for five key sessions each week.
• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle
Five months out:
Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week. At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.
Four months out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run
You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.
Three months out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run
Two months out:
If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)
• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run
One month out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 4km swim reducing to 3km until taper week
• Thursday – 1 hour cycle/1.5 hour run
• Friday – 1 hour swim
• Saturday – 4 hour cycle
• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run
Pre-race week:
• Monday - DAY OFF
• Tuesday – 2 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 45 min. cycle/30 min. run
• Friday – DAY OFF
• Saturday – 20 min. swim/30 min. cycle/10 min. run
• Sunday – Race day. Enjoy!
Originally from: http://www.ironman.com/triathlon/news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx#ixzz44s9Sh2e0
Six months out:
Aim for five key sessions each week.
• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle
Five months out:
Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week. At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.
Four months out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run
You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.
Three months out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run
Two months out:
If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)
• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run
One month out:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 4km swim reducing to 3km until taper week
• Thursday – 1 hour cycle/1.5 hour run
• Friday – 1 hour swim
• Saturday – 4 hour cycle
• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run
Pre-race week:
• Monday - DAY OFF
• Tuesday – 2 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 45 min. cycle/30 min. run
• Friday – DAY OFF
• Saturday – 20 min. swim/30 min. cycle/10 min. run
• Sunday – Race day. Enjoy!
Originally from: http://www.ironman.com/triathlon/news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx#ixzz44s9Sh2e0
Thank You,
Victor Hall
Victor Hall