Ironman Training Plan - Advanced

In this Ironman training plan, I will take you through a complete Iron distance program for a 2.4 mile swim, a 112 mile bike ride and a 26 mile run. I created this plan mostly in accordance with Ironman University’s protocol for swim, bike, run, and strength training for an Ironman race. The 20 week program is broken up into 4 training periods, with specific goals for each period to include General Preparation, Specific Preparation, Pre-Competition, and Competition phases. The Ironman race is for a seasoned athlete who has done several Sprint and Olympic distance triathlons and preferably at least one Half Ironman distance race. This program requires you to have a solid base and you will need to be able to run at least one hour without stopping, ride the bike for 75 minutes without stopping, and swim 1500 yards in the pool. In general, there are 3 swims, 3 bike rides and 3 runs each week with a mid-week short brick and long ride and run on the weekends. The Ironman athlete can expect a training volume of 15-18 hours in the Peak Weeks of training. The plan includes nutrition and hydration guidelines, strength training, and swim drills.

Your purchase allows only the purchaser to use the files. Purchased files may not be distributed in any way to anyone other than the purchaser. All digital download files are copywrite © Marinewife Multisport.