Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20-years experience and has an Ironman PR of 8:55. You can email him if you have any questions about your plan.
This plan is designed for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. The first 4 weeks are the "Prep" phase, consisting of a lower training load (8 to 9 hours per week) designed to ease you into the following 5 months of Ironman training. After this the training builds gradually to peak at around 18 hours per week. There is a semi-rest day each week and an active recovery week every fourth week. Generally there are 3 swims, 3 cycles and 3 or 4 runs every week.
Swim workouts are between 1800 and 4000y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included in the last 4 weeks.
Workouts are between 45mins and 112 miles (180km). You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
Workouts are 35mins to 2h 30 in duration. There are speed workouts, endurance runs and runs off-the-bike. You can use pace, heart rate or perceived exertion to measure intensity. There are also several "brick" workouts, which involve cycling then running.
STRENGTH & CONDITIONING
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
Full instructions are included.
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"In 2011 I did an Ironman in 15hr 17mins. I then started using your plans and in 2015 did an Ironman in 10hr 18mins. The results say it all!” Chris Waddell, Ironman UK Weymouth.