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.
This plan is for first-time Ironman competitors. It's a four month plan to build your fitness throughout the winter, starting off gently and building up over time. Minimal requirements are that you can already swim 1500m, cycle for 2 hours and run for 1 hour. There is a rest day each week and an active recovery week every fourth. After completing this plan, you should then use our Beginner Ironman 8-Week Plan to finish your training and get you race-ready. You are welcome to email the author if you have questions about your training plan.
Workouts are between 1500 and 3100y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions).
Workouts are between 1 hour and 4 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
Workouts are 40mins to 2 hrs 30 in duration. You can use pace, heart rate or perceived exertion to measure intensity.
STRENGTH & CONDITIONING
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
Full instructions and training zones are included.
Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email. http://www.myprocoach.net/blog
"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.