Ironman
The following is an example of an Ironman Training
program (phase 2). Prior to starting any training, it is
recommended you have a medical examination to ensure it is safe for you to do
so.
Any application of this
training program is at the athlete's own discretion and risk.
Key to notations and terms used
| k = kilometres |
tpb = "target personal best" time for
Triathlon |
Phase 2
Each training session should include an appropriate warm up before the session and cool down after the session.
Week 1
| Day |
Develop |
Session |
Effort |
| Monday |
Rest |
|
|
| Tuesday |
Specific Strength |
Weight Training |
|
| Wednesday |
Specific Endurance |
Swim 2k |
tpb+5% |
| Thursday |
Rest |
|
|
| Friday |
Specific Endurance |
Run - 20k |
tpb+5% |
| Saturday |
Rest |
|
|
| Sunday |
Specific Endurance |
Bike - 100k |
tpb+5% |
Week 2
| Day |
Develop |
Session |
Effort |
| Monday |
Rest |
|
|
| Tuesday |
Specific Strength |
Weight Training |
|
| Wednesday |
Specific Endurance |
Swim 3k |
tpb+5% |
| Thursday |
Rest |
|
|
| Friday |
Specific Endurance |
Run - 30k |
tpb+5% |
| Saturday |
Rest |
|
|
| Sunday |
Specific Endurance |
Bike - 150k |
tpb+5% |
Week 3
| Day |
Develop |
Session |
Effort |
| Monday |
Rest |
|
|
| Tuesday |
Specific Strength |
Weight Training |
|
| Wednesday |
Specific Endurance |
Swim 4k |
tpb+5% |
| Thursday |
Rest |
|
|
| Friday |
Specific Endurance |
Run - 42k |
tpb+5% |
| Saturday |
Rest |
|
|
| Sunday |
Specific Endurance |
Bike - 200k |
tpb+5% |
Week 4
| Day |
Develop |
Session |
Effort |
| Monday |
Evaluation |
Bike - 60 min maximum
distance |
100% |
| Tuesday |
Strength Specific |
Weight Training |
|
| Wednesday |
Evaluation |
Run - Cooper Test |
100% |
| Thursday |
Strength Specific |
Weight Training |
|
| Friday |
Evaluation |
Swim - 20 min maximum
distance |
100% |
| Saturday |
Rest |
|
|
| Sunday |
Rest |
|
|
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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