Intermediate Ironman distance triathlon: 7.25 to 18 hrs/wk
13 weeks - $54.95
Total Hours: 156
Total Hours: 156
This is the sister plan to the famous “Thirteen Weeks to a Thirteen-Hour Ironman Distance” plan and is appropriately titled “Thirteen Weeks to a Sub-Thirteen Hour Ironman Distance Race.” If it is possible to train to successfully finish an ironman distance event in 13 hours with 13 weeks of preparation, not training over 13 hours in any given week; how about breaking the 13-hour mark in 13 weeks of training? It is that very question that inspired me to design this plan.
This plan is for the experienced triathlete, who currently averages 12 hours of training per week. You can swim two to three times per week for about an hour. You ride two or three days per week and a three-hour ride is easy and normal for you. You run two or three days per week and can comfortably run long for between 1:30 and 1:45.
You can see if the plan is right for you by having a look at the Plan Preview. Weekly training hours for the plan are between 7:15 and 18:00. To best utilize the plan you need to know your T-Pace in swimming (see the Swimming Intensity document) and heart rate zones discussed in the Intensity document.
Originally appeared in the June 2001 issue of “Triathlete” magazine
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
SM
Planned Time: 1:0
Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.
Planned Time: 1:0
Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.
Day #2
Intensive Endurance
Planned Time: 1:0
BT: Swim with masters or on your own, control the intensity, so RPE of the main set is mostly in Zone 3. Some plans offer an optional main set workout in the comment section. You can also select a Workouts in a Binder card (E).
Workout #2
Cruise Intervals - Z3
Planned Time: 1:0
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or treadmill, complete the number of assigned repeats for the minutes indicated on your plan, allowing heart rate to rise into Zone 3 over the course of the interval. Take recovery time as indicated on your plan, between work intervals. Begin timing the interval as soon as effort is increased. After heart rate reaches Zone 3, hold it there until the end of the interval.
Planned Time: 1:0
BT: Swim with masters or on your own, control the intensity, so RPE of the main set is mostly in Zone 3. Some plans offer an optional main set workout in the comment section. You can also select a Workouts in a Binder card (E).
Workout #2
Cruise Intervals - Z3
Planned Time: 1:0
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or treadmill, complete the number of assigned repeats for the minutes indicated on your plan, allowing heart rate to rise into Zone 3 over the course of the interval. Take recovery time as indicated on your plan, between work intervals. Begin timing the interval as soon as effort is increased. After heart rate reaches Zone 3, hold it there until the end of the interval.
Day #3
Cruise Intervals - Z3
Planned Time: 1:0
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3, try to hold it there until the end of the interval. Begin timing the interval as soon as you begin an increased effort - do not wait to begin the clock when heart rate just reaches Zone 3. All work intervals begin when effort is increased and end when effort is decreased. Rest for the indicated time between intervals.
Planned Time: 1:0
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3, try to hold it there until the end of the interval. Begin timing the interval as soon as you begin an increased effort - do not wait to begin the clock when heart rate just reaches Zone 3. All work intervals begin when effort is increased and end when effort is decreased. Rest for the indicated time between intervals.
Day #4
Formwork
Planned Time: 1:0
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
Workout #2
Accels/Pick-ups
Planned Time: 0:30
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Planned Time: 1:0
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
Workout #2
Accels/Pick-ups
Planned Time: 0:30
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Day #5
Recovery - 90rpm
Planned Time: 1:0
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Planned Time: 1:0
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Day #6
Endurance Swim (Z1-2)
Planned Time: 1:0
Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )
Workout #2
Aerobic Run
Planned Time: 1:45
BT: This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.
Planned Time: 1:0
Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )
Workout #2
Aerobic Run
Planned Time: 1:45
BT: This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.