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TTRRAAIINNIINNGGZZOONNEE
The plan
MY FIRST
IRONMAN
PREPaRE YOURSELF FOR THIS INFamOUS
ENDURaNCE RaCE WITH OUR EXPERT PLaNS
Meet the The plans are designed to be started
12 weeks before your Ironman event.
expert Alternatively, you could begin 13 or 14
Phil Mosley weeks beforehand to build in some
Coaching editor of Triathlon Plus Mosley leeway. The plans may seem rather
has coached dozens of triathletes to prescriptive at first, but you’re always
Ironman success free to move the sessions around to
suit your work/life schedule. Just try to
avoid arranging it so you have too
tRAining FOR your first ever many tough back-to-back sessions.
ironman-distance race can be a Importantly, don’t be afraid to listen
daunting prospect. it’s a race that to your body as well and take a rest day
involves a 3.8km open water swim, when you need it, regardless of what
180km bike ride and a 42km run, so the plan says. There’s no benefit to
it’s vital that you prepare properly. training if you’re already overtired
it’s also important not to launch before you start.
yourself into doing five-hour bike You should also try to stick to the
rides or 20-mile runs straight away. training zones we’ve prescribed. Stay
Unless you’re experienced, hitting with them because you’ll be grateful
the big miles straight away will leave when the training volume starts
you exhausted and injured. so the ramping up over the weeks and
key is to train long but build up to it months. Make sure you are familiar
gradually while incorporating the with them, and check the key beneath
relevant skills and elements of them – this explains any abbreviations
fitness. With these 12-week plans the we’ve used and helps you make sense
thinking has already been done for of the plan so you can focus your
you, so all you need to do is get out efforts on the training.
and start training.
Before you start using them, it’s Are these plans for you?
important to understand a few
important points. Firstly, there are two To start these Ironman training plans you
plans to choose from: one will take should already be able to:
between six and 11 hours per week, Ride your bike for at least two hours 30
Nicodemiwhile the other will take anything up to minutes
Phil 15 hours per week. Pick the plan that Run for at least 60 minutes
you feel is most realistic for you. Swim 400m non-stop
ations
tr
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94 maRCH 2012
TRI38.plan.indd 92 1/24/12 11:13:47 PM
The plan Ironman: TIme poor
TRaining ZOnEs
F
o Using these training tones will help you train at the right intensity
l
ur
o
Y d for each session. This helps develop specific aspects of your fitness as
2
k well as making sure you don’t overdo it.
e
e
W
2-
1 n You can either estimate your intensity using the training zone
la descriptions, or use a heart-rate monitor for a more precise measure.
p
If you use a heart-rate monitor, use the percentages provided and
subtract them from your maximum heart rate to calculate your
zones. Tools like cycle power meters and GPS watches will also help
track your training progress, but they’re not essential for these plans.
These training zones are only a guide, so don’t worry about being
overly precise with heart rates because they’ll fluctuate anyway. It’s
good to be mindful of your intensity but it’s even more important
that you get out there and enjoy your training.
ZOnE 1:
Recovery
60 to 65% of max. Easy pace, feels nice and light.
ZOnE 2: steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to.
ZOnE 3: tempo
75% to 80% of max. Fairly hard but sustainable pace.
ZOnE 4: Race tempo
80 to 90% of max. Hard pace. Sustainable, but requires real focus.
6 to 11 hours training per week KeY: WU Warm up, WD Warm down, MAin Main set, FC Front crawl, KiCK
Kick with a float held out in front of you, PULL Front crawl with a pull float
between thighs, Ri Rest interval, BACK Backstroke, BReAst Breaststroke,
1-ARM Front crawl using one arm only n/s Negative split – swim the 2nd
half faster than the first, FDRAg Drag your fingers along the surface during
ironman the FC arm-recovery, Fists Swim FC with clenched fists, DOg doggy paddle,
sCULL Kick with arms in front, sculling your hands sideways BAnD Front
Follow this plan to Get ironman-race- crawl with a rubber band or inner-tube tied around ankles, AnKLes FC with
ready in less than 11 hours per week pull float between ankles
staY in the training Zone with TRiaThlOn plus
Fold 1
week 01 week 02 week 03 RECOVERY week 04
WEEK
Swim 2,000m Swim 2,000m Swim 2,400m Technique session Swim 2,900m
n Technique session WU 300m FC, 200m KICK, 100m Technique session WU 200m FC, 200m PULL, 100m n WU 2x(150m FC, 100m KICK, 50m PULL) Technique session WU 300m FC, 200m KICK, 200m
PULL + 20secs RI MAIN 4x50m 1-ARM, 200m N/S, KICK +20secs RI MAIN 8x50m as (25m FDRAG, 25m MAIN 4x (25m DOG,25m FC, 25m FISTS, 25m FC, FC MAIN 3 x (300m PULL in Z3 +30secs RI, 100m FC in
4x50m FDRAG, 200m N/S, 4x50m FISTS, 200m N/S FC) +60secs RI. 1x400m in Z3 (+15secs RI), 2x200m in 25m SCULL, 25m FC) +20secs RI. 2x400m N/S Z2 +20secs RI, 100m FC in Z3 +20secs RI, 100m FC in
Mo WD 200m easy FC or BACK Z3 (+15secs RI), 2x100m in Z3 WD 100m easy FC or Mo +30secs RI WD 400m easy FC or BACK Z4 +20secs RI) WD 400m easy FC or BACK
BACK
Run 40mins Run 40mins Run 30mins Run 50mins
ue Muscular endurance session WU 10mins Muscular endurance session WU 10mins in Z2 MAIN ue Muscular endurance WU 10mins in Z2 Muscular endurance session WU 10mins in Z2 MAIN
in Z2 MAIN 2x10mins in Z3 (+3mins RI) 20mins in Z3 WD 10mins in Z2 MAIN 10mins in Z3 WD 10mins in Z2 2x15mins in Z3 (+3mins RI) WD 7mins in Z2
T WD 7mins in Z2 T
d d Bike 35mins Swim 2,500m Strength session WU 2x250m FC,
e e (turbo trainer or outdoor) Muscular endurance WU 100m KICK, 200m PULL MAIN 8x (25m SCULL, 25m
Rest day 10mins in Z2 MAIN 2x9mins in Z3 (+2mins RI) WD FC)+10secs RI, 100m PULL in Z4 +10secs RI, 200m FC
W 4mins in Z2 in Z3 +10secs RI, 300m PULL in Z2 +30secs RI, 200m
W FC in Z3 +20secs RI, 100m FC in Z4 WD 400m FC in Z1
r r Swim 2,000m
u Run 1 hour Run 1 hour 15mins u Strength session WU 300m FC, 100m KICK, 4x50m Run 1 hour 30mins
h Endurance run in Zone 2 Endurance run in Zone 2 h BUILD (+15secs RI) MAIN 200m BAND +20secs RI, Endurance run in Zone 2
T 300m ANKLES +30secs RI, 400m PULL +40secs RI,
T 200m FC WD 200m FC, 100m KICK
Swim 2,000m Swim 2,100m Swim 2,500m Endurance session WU 400m as (25m
i Endurance session WU 300m FC, 200m KICK, 100m Endurance session WU 200m FC, 200m KICK, 200m i KICK, 50m FC). 400m as 25m drill of choice, 25m FC
PULL +20secs RI MAIN 100m FC in Z2 +10secs RI, drill of choice MAIN 6x75m FC in Z3 +10secs RI, 400m Rest day MAIN 400m FC N/S +60secs RI, 50m BACK, 300m
Fr 200m PULL in Z2 +20secs RI, 300m FC in Z2 +30secs PULL in Z2 +30secs RI, 6x50m FC in Z3 +10secs RI, Fr PULL in Z3 +40secs RI, 50m BREAST, 200m FC in Z3
RI, 400m PULL in Z2 WD 400m easy FC or BACK 200m PULL in Z2 WD 150m FC in Z1 +20secs RI, 50m BACK, 200m PULL in Z3, 50m
BREAST WD 400m FC/PULL in Z1
t Bike 90mins Bike 90mins t Bike 90mins
a Muscular endurance WU 30mins in Z2 Muscular endurance WU 30mins in Z2 MAIN 30mins a Run 50mins Muscular endurance WU 30mins in Z2 MAIN 40mins
S MAIN 30mins in Z3 WD 30mins in Z2. in Z3 WD 30mins in Z2. Stay seated on climbs S Endurance run in Z2 in Z3 WD 20mins in Z2. Stay seated
Stay seated on climbs on climbs
n n
Bike 2 hours 30 Bike 3 hours Bike 2 hours Bike 3 hours 30mins
Su Endurance ride in Z2 Endurance ride in Z2 Su Endurance ride in Z2 Endurance ride in Z2
maRCH 2012 95
TRI38.plan.indd 93 1/24/12 11:13:49 PM
TTRRAAIINNIINNGGZZOONNEE
week 05 week 06 RECOVERY week 07 week 08
WEEK
F Swim 3,000m Muscular endurance pool session OR Swim 3,000m
Swim 2,500m Swim 2,000m Muscular endurance session WU o preferably open-water swim in Z3 WU 100m FC, 100m Muscular endurance pool session OR preferably
n Technique session WU 3x300m as (100m FC, 100m 200m FC, 200m KICK, 200m PULL MAIN 6x100m FC l n open-water swim in Z3 WU 400m FC, 8x25m SCULL
KICK, 100m PULL) MAIN 8x50m as (25m FISTS, in Z3 +20secs RI, 6x25m FISTS +5secs RI, 4x100m FC d KICK, 100m FDRAG, 100m PULL, 6x50m KICK MAIN
MAIN 2 x (4x75m FC in Z2, 4x75m FC in Z4, 4x75m FC
25m FC). 3 x (150m FC in Z2, 100m FC in Z3, 50m FC in +20secs RI, 6x25m FDRAG +5secs RI WD 100m easy 2 6x100m FC in Z3 +20secs RI, 300m PULL in Z1, 4x100m in Z3 +15secs RI), 400m PULL in Z3 WD 200m easy FC
Mo Z4) +20secs RI. WD 300m easy FC or BACK FC or BACK Mo FC in Z3 +20secs RI, 300m PULL in Z1, 2x100m FC in Z3
+20secs RI WD 500m easy FC or BACK or BACK
Run 50mins Run 30mins Run 1 hour Run 1 hour
ue Muscular endurance session WU 10mins in Z2 MAIN Muscular endurance WU 10mins in Z2 MAIN 10mins in ue Muscular endurance WU 10mins in Z2 MAIN Muscular endurance WU 10mins in Z2 MAIN 40mins in
T 30mins in Z3 WD 10mins in Z2 Z3 WD 10mins in Z2 T 2x20mins in Z3 (+3mins RI) WD 7mins in Z2 Z3 WD 10mins in Z2
d d
e Rest day e Rest day
W W
r Swim 2,000m r
u Run 1 hour 45mins Endurance session WU 400m FC, 400m as (25m u Bike 1 hour Bike 1 hour
h Endurance run in Zone 2 FDRAG, 25m PULL) MAIN 400m PULL in Z2 +60secs h Muscular endurance WU 10mins in Z2 MAIN 40mins in Muscular endurance WU 10mins in Z2 MAIN 40mins in
RI, 100m FC in Z3 +20secs RI, 400m PULL in Z2 Z3 WD 10mins in Z2. Stay seated on climbs Z3 WD 10mins in Z2. Stay seated on climbs
T +60secs RI, 100m FC in Z3 WD 200m KICK T
Swim 2,500m Swim 3,000m
i Endurance session WU 800m as 2x (100m FISTS, i Open-water or endurance pool session
200m FC, 100m FDRAG) MAIN 800m FC in Z2, 100m WU 300m FC, 100m KICK, 300m PULL, 100m KICK Swim 2,000m
Fr BACK/BREAST, 400m PULL Rest day Fr MAIN 10x50m FC in Z2 +5 secs RI, 5x100m FC in Z3 Open-water (preferably) or non-stop pool swim in Z2
in Z2 WD 400m FC/PULL +10secs RI, 2x200m FC in Z2 +20secs RI, 400m FC in
Z3 WD 200m KICK, 200m PULL all in Z1
t Bike 90mins Muscular endurance WU 30mins in Z2 t AM Run 2 hours Endurance run in Z2. Test all race kit, AM Run 2 hours Endurance run in Z2. Test all race kit,
a MAIN 2x20mins in Z3 (+5mins RI) WD 15mins in Z2. Run 1 hour a nutrition and equipment nutrition and equipment
S Stay seated on climbs Endurance run in Z2 S PM Swim (optional) 25mins Open-water swim in Z2 PM Swim (optional) 25mins Open-water swim in Z2
n n Brick 4 hours 30mins Brick 4 hours 30mins.
Bike 4hours Bike 2 hours Bike 4 hours 15mins endurance ride in Z2, Bike 4 hours 15mins endurance ride in Z2,
Su Endurance ride in Z2 Endurance ride in Z2 Su into run 15mins in Z2. Test all race kit, nutrition into run 15mins in Z2. Test all race kit, nutrition
and equipment and equipment
Fold 1
week 09 R aCE TRial T apER T apER RaCE
WEEK week 10 WEEK 1 week 11 WEEK 2 week 12 WEEK
n Swim 2,000m Muscular endurance pool/ n Swim 2,000m Muscular endurance swim in Z3 WU
open-water swim in Z3 WU 200m FC, 200m FDRAG, 400m FC, 200m KICK, 200m PULL, 100m FC MAIN Swim 1500m
200m FC, 200m KICK MAIN 4x100m FC in Z3 +30secs Rest day 4x100m FC in Z3 +20secs RI, 4x50m PULL in Z2 Easy swim
Mo RI, 4x50m PULL in Z3 +15secs RI, 4x100m FC in Z3 Mo +10secs RI, 3x100m FC in Z3 +20secs RI WD 200
+30secs RI WD 200m easy FC PULL in Z1
Run 40mins Run 30mins in Z2
ue Rest day ue Muscular endurance WU 10mins in Z2 MAIN 20mins
T T in Z3 WD 10mins in Z2
d d
BRICK 60mins Bike 45mins (turbo trainer or Bike 45mins Anaerobic endurance WU 10mins in Z2 e
e outdoor) as WU 10mins in Z2 MAIN 2x9mins in Z3 MAIN 6x3mins in Z4 (+2mins RI WD 7mins in Z2 Rest day Bike 1 hour in Z2
W (+2mins RI) WD 4mins in Z2 into Run 15mins in Z2 W
r Swim 2,500m Muscular endurance pool session WU r
u Swim 3,000m Open-water (preferably) or non-stop 400m FC, 8x25m drill of choice MAIN 6x50m FC in Z3 u Bike 45mins Swim 1500m
h pool swim in Z2 +15secs RI, 2x150m PULL in Z2, 6x75m FC in Z3 Anaerobic endurance WU 10mins in Z2 MAIN Open-water (preferably) or endurance pool session
+15secs RI, 300m PULL in Z2, 6x50m FC in Z3 +15secs h 6x3mins in Z4 (+2mins RI) WD 7mins in Z2
T RI WD 250m PULL in Z1 T
i i
Run 40mins Muscular endurance WU 10mins in Z2 Swim 1500m Bike 45mins in Z2
Fr Rest day MAIN 20mins in Z3 WD 10mins in Z2 Fr Open water (preferably) or non-stop pool session Check your race-day bike
t Bike century ride AM Run 90mins Endurance run in Z2. Test all race kit, t AM Run 1 hour in Z2
a 100 miles in Z2. Test all race kit, nutrition and nutrition and equipment a PM Swim (optional) 25mins Open-water swim Rest day
S equipment PM Swim (optional) 40mins Open-water or pool S in Z2
swim in Z2
n Run 20 miles Brick 3 hours 15mins n Brick 2 hours 15mins
Run in Z2. Test all race kit, nutrition and Bike 3 hours endurance ride in Z2, into Run Bike 2 hours in Z2 into
equipment 15mins in Z2. Test all race kit, nutrition and Run 15mins in Z2 RaCE DaY
Su equipment Su
96 maRCH 2012
TRI38.plan.indd 94 1/24/12 11:13:50 PM
The plan Ironman: TIme rICH
TRaining ZOnEs
F
o Using these Training Zones will help you train at the right intensity
l
d for each session. This helps develop specific aspects of your fitness,
Y 2
o as well as making sure you don’t overdo it.
1 ur
2- You can either estimate your intensity, using the Training Zone
W
e
e descriptions, or use a heart-rate monitor for a more precise measure.
p k If you use a heart-rate monitor, use the percentages provided and
lan subtract them from your maximum heart rate to calculate your
zones. Tools like cycle power meters and GPS watches will also help
track your training progress, but they’re not essential for these plans.
These training zones are only a guide, so don’t worry about being
overly precise with heart rates because they’ll fluctuate anyway. It’s
good to be mindful of your intensity but it’s even more important
that you get out there and enjoy your training.
ZOnE 1:
Recovery
60 to 65% of max. Easy pace, feels nice and light.
ZOnE 2: steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to.
ZOnE 3: tempo
75% to 80% of max. Fairly hard but sustainable pace.
ZOnE 4: Race tempo
80 to 90% of max. Hard pace. Sustainable, but requires real focus.
7 to 15 hours training per week
KeY: WU Warm up, WD Warm down, MAin Main set, FC Front crawl, KiCK
Kick with a float held out in front of you, PULL Front crawl with a pull float
between thighs, Ri Rest interval, BACK Backstroke, BReAst Breaststroke,
1-ARM Front crawl using one arm only n/s Negative split – swim the 2nd half
ironman faster than the first, FDRAg Drag your fingers along the surface during the FC
arm-recovery, Fists Swim FC with clenched fists, DOg doggy paddle, sCULL
train For an ironman with this traininG Kick with arms in front, sculling your hands sideways BAnD Front crawl with
plan, which takes up to 15 hours per week a band tied around ankles, AnKLes FC with pull float between ankles
staY in the training Zone with TRiaThlOn plus
Fold 1
week 01 week 02 week 03 RECOVERY week 04
WEEK
AM Swim 2,000m Technique WU 300m FC, 200m AM Swim 2,000m Technique session WU 200m FC, AM Swim 2,400m Technique session WU 2x(150m AM Swim 2,500m Technique WU 300m FC, 200m
KICK, 100m PULL +20secs RI MAIN 4x50m 1-ARM, 200m PULL, 100m KICK +20secs RI MAIN 8x50m as FC, 100m KICK, 50m PULL) MAIN 4x (25m DOG,25m KICK, 200m FC MAIN 3x (300m PULL in Z3 +30secs
n 200m N/S, 4x50m FDRAG, 200m N/S, 4x50m FISTS, (25m FDRAG, 25m FC) +60secs RI. 1x400m in Z3 n FC, 25m FISTS, 25m FC, 25m SCULL, 25m FC) RI, 100m FC in Z2 +20secs RI, 100m FC in Z3 +20secs
200m N/S WD 200m easy FC or BACK PM Weights (+15secs RI), 2x200m in Z3 (+15secs RI), 2x100m in Z3 +20secs RI. 2x400m N/S +30secs RI WD 400m easy RI, 100m FC in Z4 +20secs RI) WD 400m easy FC or
30mins WU 5mins rowing machine or indoor cycle WD 100m easy FC or BACK PM Weights 30mins FC or BACK PM Weights 30mins WU 5mins BACK PM Weights 30mins WU 5mins rowing
MAIN 2x20reps, light or no resistance: Squats, WU 5mins rowing machine or indoor cycle MAIN rowing machine or indoor cycle MAIN 2 x 20reps, machine/indoor cycle MAIN 2x25 chin-ups,
Mo hamstring curls, tricep dips, chin-ups, press-ups, 2x20reps, light or no resistance: Squats, hamstring Mo light or no resistance: Squats, hamstring curls, press-ups, tricep dips. 2x8-16 reps of lat pull-downs,
lat pull downs curls, tricep dips, chin-ups, press-ups, lat tricep dips, chin ups, press ups, lat pull downs squats, hamstring curls with heavy weights. Increase
pull-downs resistance next week if you get to 16 reps
Run 40mins Muscular endurance session WU Run 40mins Run 30mins Run 50mins Muscular endurance session WU
ue 10mins in Z2 MAIN 2x10mins in Z3 (+3mins RI) WD Muscular endurance session WU 10mins in Z2 MAIN ue Muscular endurance WU 10mins in Z2 MAIN 10mins 10mins in Z2 MAIN 2x15mins in Z3 (+3mins RI) WD
T 7mins in Z2 20mins in Z3 WD 10mins in Z2 T in Z3 WD 10mins in Z2 7mins in Z2
AM Swim 2,300m Strength session WU 200m FC, AM Swim 2000m Strength session AM Swim 2,500m Strength session WU 2x250m FC,
100m KICK, 200m PULL, 100m FC MAIN 400m WU 300m FC, 100m KICK, 4x50m BUILD +15secs RI 100m KICK, 200m PULL MAIN 8x(25m SCULL, 25m
d (alternating 50m FC, 25m KICK). 3x (200m PULL, MAIN 4x50m FC in Z4 +15secs RI, 200m PULL in Z2 d Bike 45mins (turbo trainer or outdoor) Muscular FC)+10secs RI, 100m PULL in Z4 +10secs RI, 200m FC in
e 100m KICK in Z3) +30secs RI WD 400m BACK/ +20secs RI, 2x50m FC in Z4 +15secs RI, 200m PULL in e endurance WU 10mins in Z2 MAIN 2x9mins in Z3 Z3 +10secs RI, 300m PULL in Z2 +30secs RI, 200m FC in
BREAST PM Bike 50mins (turbo trainer or Z2, 4x50m FC in Z4 +15secs RI WD 200m FC, 100m (+2mins RI) WD 4mins in Z2 Z3 +20secs RI, 100m FC in Z4 WD 400m FC in Z1 PM
W outdoor) Muscular endurance WU 10mins in Z2 KICK, 200m PULL PM Bike 45mins (turbo trainer or W Bike 1 hour (turbo trainer or outdoor) Muscular
MAIN 2x15mins in Z3 (+3mins RI) WD 7mins in Z2 outdoor) Muscular endurance WU 10mins in Z2 MAIN endurance WU 10mins in Z2 MAIN 2x20mins in Z3
3x9mins in Z3 (+2mins RI) WD 4mins Z2 (+3mins RI) WD 7mins in Z2
u u Swim 2,000m Strength session WU 300m FC,
h Run 1 hour 15mins Run 1 hour 15mins h 100m KICK, 4x50m BUILD (+15secs RI) MAIN 200m Run 1 hour 30mins
Endurance run in Zone 2 Endurance run in Zone 2 BAND +20secs RI, 300m ANKLES +30secs RI, 400m Endurance run in Zone 2
T T PULL +40secs RI, 200m FC WD 200m FC, 100m KICK
AM Swim 2,000m Endurance session WU 300m AM Swim 2000m Endurance session WU 200m FC, AM Swim 2,500m Endurance WU 400m as (25m
i FC, 200m KICK, 100m PULL +20secs RI MAIN 100m 200m KICK, 200m drill of choice MAIN 6x75m FC in Z3 i KICK, 50m FC). 400m as 25m drill of choice, 25m FC
FC in Z2 +10secs RI, 200m PULL in Z2 +20secs RI, +10secs RI, 400m PULL in Z2 +30secs RI, 6x50m FC in MAIN 400m FC N/S +60secs RI, 50m BACK, 300m
Fr 300m FC in Z2 +30secs RI, 400m PULL in Z2 WD Z3 +10secs RI, 200m PULL in Z2 WD 150m FC in Z1 Fr Rest day PULL in Z3 +40secs RI, 50m BREAST, 200m FC in Z3
400m easy FC or BACK PM Run 40mins in Z2. PM Run 40mins in Z2. Choose a route with as many +20secs RI, 50m BACK, 200m PULL in Z3, 50m
Choose a route with as many hills as possible hills as possible BREAST WD 400m FC/PULL in Z1 PM Run 40mins
Hilly run in Z2
t Bike 90mins Bike 90mins t Bike 90mins Muscular endurance
a Muscular endurance WU 30mins in Z2 MAIN 30mins Muscular endurance WU 30mins in Z2 MAIN 30mins a Run 1hour15mins WU 30mins in Z2 MAIN 40mins in Z3 WD 20mins in Z2.
S in Z3 WD 30mins in Z2. Stay seated on climbs in Z3 WD 30mins in Z2. Stay seated on climbs S Endurance run in Z2 Stay seated on climbs
n n
Bike 3hours Bike 3hours Bike 2 hours Bike 3hours 30mins
Su Endurance ride in Z2 Endurance ride in Z2 Su Endurance ride in Z2 Endurance ride in Z2
maRCH 2012 97
TRI38.plan.indd 95 1/24/12 11:13:51 PM
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