TRAINING

TRAINING PLAN - WEEKS 1 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 – TIME TO GET STARTED! OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ON ANY DAY OF THE WEEK
REST DAY SWIM RUN BIKE SWIM BIKE TEMPO RUN
4 x 200m Repeat 8 x Repeat 4 x Repeat 5 x 100km Repeat 6 x
moderate • • • moderate, on a •
4 x 150m 1km 8mins 100m slightly hilly 1.5km
vigorous vigorous simulated Pull buoy front route moderate
4 x 100m 200m climb, vigorous crawl (FC) • 1km
moderate at a sprint 4mins 100m FC Focus on vigorous
4 x 50m pace moderate 100m Kick consistent •
vigorous • • 100m FC pacing No rest
• Take 1min rest No rest between reps
moderate
Take 30secs between between reps
•
rest between each rep 30secs rest
each rep between reps

WEEK 2 – INTERVAL REPS COMBINE WITH SWIM AND RUN SESSIONS AT YOUR DESIRED IRONMAN RACE PACE
REST DAY SWIM RUN BIKE SWIM BIKE RUN
5 x 400m Repeat 9 x Repeat 5 x 300m 80km 21km
at desired IM • • Pull buoy FC, moderate, on a aiming to
race pace 1km 8mins moderate flatter route execute
• vigorous vigorous, on a 4 x 200m • desired IM
Take 1min 200m simulated vigorous, off Treat like a race pace
rest between at a sprint climb 20secs rest recovery ride •
each rep pace 4mins 300m Think about
• moderate Pull buoy FC, how to refuel
Take 1min • moderate
rest between No rest 4 x 200m
each rep between reps vigorous, off
20secs rest

WEEK 3 – THIS WEEK SEES AN INCREASE IN YOUR LONG BIKE’S VOLUME AS WELL AS HIGH-INTENSITY REPS
REST DAY SWIM RUN BIKE SWIM BIKE RUN
4 x 200m Repeat 10 x Repeat 5 x Repeat 5 x 130km Repeat 6 x
moderate • • • moderate, on a •
4 x 150m 1km 6mins 150m slightly hilly 1.5km
vigorous vigorous vigorous, on Pull buoy FC route. moderate
6 x 100m 200m a climb 100m FC • 1km
moderate at a sprint 2mins 100m Kick Focus on vigorous
6 x 50m pace increased RPM 100m FC consistent •
vigorous • at max effort pacing and No rest
4mins • efficient
• Take 1min Moderate, with between reps
Take 30secs rest between moderate climbing
30secs rest
rest between each rep • between reps
each rep No rest
between reps

WEEK 4 – THIS WEEK WELCOMES THE FIRST OF YOUR MAJOR BIKE/RUN BRICKS
REST DAY SWIM RUN BIKE SWIM RUN BRICK
4 x 500m 24km 30km 400m 3km easy- 100km
at desired IM aiming to easy to Pull buoy FC, moderate to bike
race pace, execute moderate moderate include 2 x 8km
1min rest desired IM • 4 x 200m 500m at IM run
between race pace. Use this as a vigorous, off race pace •
each rep Think about recovery-style 20secs rest Moderate bike
• how to refuel ride 400m and then run
4 x 100m Pull Buoy FC, at desired IM
vigorous, moderate race pace,
30secs rest 4 x 200m including walks
between vigorous, off for refuelling
each rep 20secs rest

108 / / May 2017