Geared for Paul Mickler.
Weekly time is based on the following paces:
2:20-2:30 per 100 swim
15-16 mph bike
10 min mile runs
Averaging 15 hours a week, this 26 week program is a continual progression on volume for Ironman North Carolina. Every 4th week is recovery week and then going back to training.
The plan calls for lifting and core. If time crunched, look to pass the lifting but not the core.