BEGINNER Ironman Plan, 10 to 12 hours per week. 12 weeks.

AUTHOR

Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He has an Ironman PR of 8 hours 55 and is an Ironman Certified Coach with 20-years experience.

ABOUT

This Ironman Training Plan is designed for first-time Ironman competitors. With just 12 weeks to go, the minimal requirements for starting this plan are that you can already swim 2.5km, ride for 3 hours and run for 1 hour 30. Training takes from 9 hours 45 to 12 hours 40 per week, plus an active recovery period every fourth week. There is a rest day each week. There are two swims, two cycles and two or three runs every week.

SUPPORT

You are welcome to email the author if you have questions about your training plan.

SWIM

Workouts are between 2500 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.

BIKE

Workouts are between 1 and 5 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.

RUN

Workouts are between 1 hour and 2 hours 30 in duration. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.

RACE PRACTICE

To gain experience and confidence it is a good idea to incorporate a sprint or Olympic triathlon into this training plan. I recommend a short taper (two to three days) and then an active recovery week afterwards. Don't race in the last four weeks of this plan - you're better off focussing on your training.

STRENGTH & CONDITIONING

There is one simple strength and conditioning workout per week, which can be done at home or in a gym.

INSTRUCTIONS

Full instructions, training phases and training zones are included.

ONGOING ADVICE

Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email. http://www.myprocoach.net/blog

TESTIMONIAL

"In 2011 I did an Ironman in 15hr 17mins. I then began working with Phil in 2012 and in 2014 I did Ironman Weymouth (UK) in 10 hours and 18mins. The results say it all!” -Chris Waddell, 2015.

Phil Mosley  Triathlon Plus Logo

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