BEGINNER Ironman Plan, 8 to 12 hours per week. 24 Weeks.

AUTHOR  

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

ABOUT  

This plan is for first-time Ironman competitors. Minimal requirements are that you can already swim 2km, ride for 2 hours 30 and run for 1 hour 20. This plan takes 8-12 hours per week, plus an active recovery period every fourth week. There is a rest day each week. You are welcome to email the author if you have questions about your training plan.

SWIM 

Workouts are between 1500 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 hour 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 40mins to 2 hrs 30 in duration. You can use pace, heart rate or perceived exertion to measure intensity. Each week you will have a different run-technique focus point. There are 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.

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

      &nb

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