You're going to love this 16 week Ironman training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also included 16 FREE INSTRUCTIONAL VIDEOS, one before every training week. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. This IronDistance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.
This program is designed with the beginner to intermediate triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1,000 yards without stopping, cycling for 90 minutes and running for :45 minutes. If you can do all that, you'll do great with this plan. The goal of this Half IronDistance Program is to increase your weekly volume (time/distance) with added race specific intensity.
The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 4 weeks add some intensity while continuing to build strength and endurance with a suggested event. The next 4 weeks maintain volume and focus on intensity while the last 4 weeks build in a gradual taper week to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?