This peformfitness.london training plan was designnd by Keith Sanders. Keith is a Level 2 British Triathlon Coach he has guided both novice triathletes to their first finish and top age groupers to national age group titles. Racing as a competitive age grouper himself Keith’s PB’s include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at www.performfitness.london This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet. This training block (Advanced IM Spec Prep 1) is specifically targeted at COMPETITIVE AGE GROUP IRONMEN LOOKING TO PODIUM OR QUALIFY FOR A CHAMPIONSHIP EVENT This training plan covers the third 4 week macrocycle (3 weeks work / 1 week recovery) and forms part of our Advanced Ironman Training program. It is the first block of specific race preparation. Additional blocks of training in this program can be purchased through the Training Peaks store. Advice on how to structure these blocks of training is free and available by contacting us at www.performfitness.london Athletes using this specific preperation block of our advanced Ironman training program should have ideally completed a full preparation and base programme. You should have experience of high volume training (16hrs per week+) Advanced IM Spec Prep 1 builds from our BASE 1 & 2 ADVANCED IRONMAN programme and builds to a volume of over 20hrs per week. Typically each week includes 3-4 bike and run sessions, 2-3 swims and 2 conditioning sessions each week. Sessions can be completed based on HR or power. If you don't already have training zones contact us and we can supply self testing sessions. Email advice is available when purchasing this plan (for 4 weeks after date of purchase) should you have any general questions about the program.