Ironman Training Plan Free FeGEEZER

IRONGEEZER.ORG

Your Health & Fitness Website October 2008

Irongeezelle 4:30am Ironman Arizona

Welcome to: 13.1 - 26.2 - 70.3 - 140.6 - Endurance!

Special 2009 Ironman Arizona Online Training Program.
Novice and Master Athletes are our specialty!

The training plans are course specific and will be tailored to each individual athlete participating in our IM AZ November, 2009, program.
For people living out of state, we will have a course preview a day or two before the event, a van drive of the bike course and a bike ride (8 mile loop) of the run course.

Each participant will complete a background questionnaire which includes athletic history, age, family status, medical history, type of bike and other equipment, goals, description of local training areas, etc. A heart rate monitor is also a must.
A hold harmless waiver must be signed and a release from his/her health care provider is also required.

Training sign up will open December 1, 2008, closes Dec. 8, 2008. Limit six clients.

Why a special course specific plan with special low coaching fees? The course is in our backyard; I have done IM AZ twice, and am doing it again November 23, 2008. It’s a natural!
For pricing and other information, go to TriRenaissance Coaching, LLC.

Our training plan philosophy for an Ironman distance event includes the BMT periodization method; BUILD – MAINTAIN – TAPER.
This training theory was developed by TriRenaissance Coaching for first-timers, boomers, and seniors.

More info: www.TriRenaissance.com

Coaching and/or Mentoring Help.
13.1
This 10 week plan for a 13.1 mile half marathon is a record of our training. Our goal was not to win the race, but to do well within our age group, and enjoy the event. All training is done using a heart rate monitor. Most training is at an aerobic level.
Week Mon Tue Wed Thur Fri Sat sun
1 0 0 8 0 3 0 10
2 0 2 10 0 3 0 11
3 0 3 0 3 0 0 12
4 0 6 0 0 2 0 10
5 3 0 2 0 4 3 14
6 0 3 0 3 3 0 10
7 6 0 0 6 0 6 15
8 2 0 6 0 3 0 12
9 4 3 0 10 0 0 3
Race 3 0 2 0 0 1 13.1
The mileage may seem low compared to other plans you have looked at. Our main sport is triathlon, so while training for this event we continued to swim and bike on a regular triathlon training basis. Before starting this plan our fitness level was where we could complete a full marathon.
The plan above is what we did. We are not recommending that you follow this plan. Your actual training plan is up to you, your doctor, and coach. This table will be posted here thru 2010.

13.1

Half Marathon Training Plan (finish 13.1 miles).
If your goal is to finish a half marathon, the 10-week schedule below can get you ready to do just that. This plan is for you if….
•You can run 3 miles without stopping
•You currently run at least 2-3 times per week
•Your weekly mileage is at least 10-12 miles

Week Mon Tue Wed Thur Fri Sat Sun
1 3 0 2 0 3 0 4
2 3 0 3 0 3 0 6
3 3 0 3 0 3 0 6
4 3 2 3 0 3 0 7
5 3 3 3 0 3 0 8
6 3 3 3 0 3 0 9
7 3 3 4 0 3 0 10
8 5 4 4 0 4 0 11
9 4 4 4 0 4 0 4
Race 5 0 2 3 0 0 13.1

This sample plan is from motivation.com. We recommed that if you are new to this or any other sport, that you pay attention to the suggested prerequisites such as mentioned above. This table will remain posted thru 2010.

26.2
From Honolulu marathon organizers.
One day per week rest. If you need an easy day, walk.
You should have completed a half marathon before starting this program.

Week 1: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.

Week 2: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.

Week 3: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.

Week 4: Run 8 miles one day, 5 miles one day and 3 miles on the other days.

Week 5: Run 10 miles one day, 5 miles one day and 3 miles on the other days.

Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.

Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.

Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.

Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.

Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.

Week 11: Do the same workout as week 10.

Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.

Week 13: Do the same workout as week 12.

Tapering off

Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.

Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.

Week 16: Jog 3 miles every other day. Run the marathon.

Note: Keep in mind that 16 weeks is a fairly short training period, especially if it’s your first time. If, by week 12, you think you could end up like Phidippides, don’t do it. There will be another race. Keep training and wait it out. Eventually you’ll be ready.
Source: Honolulu Marathon organizers.

70.3
The chart below shows the weekly totals of what we did the last 12 weeks of our training to prepare for a 70.3 half ironman distance race. Our stated race goals were: to have fun, enjoy the experience, and finish in the allotted time.
For us walking was an important part of the plan. We are not as young as we used to be, and walking was much easier on the body than running. We mention this because most plans do not include walking as part of the training. All training is done using a heart rate monitor. Most training is done at an aerobic level.

Before starting this 12 week training plan, we were working out six days per week. Our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon.
This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach.
This table will be posted here thru 2010.

Week Swim yds Bike mls Run mls Walk mls Weights minutes
1 5200 90 14 6 :80
2 6000 100 14 0 :65
3 6500 94 15 3 :30
4 6500 112 15 4 :70
5 8500 130 17 5 :50
6 4500 80 26 5 :30
7 7500 200 14 0 :20
8 8200 105 21 5 :30
9 6600 90 9 5 :15
10 2500 56 10 5 :15
11 1000 15 4 2 :00
Race 2100 56 13.1

140.6
The chart below shows what we did the final 16 weeks leading up to a 140.6 full ironman distance race. As stated in the 70.3 plan above, our goal was to finish the event. "Enjoy the day and the experience," was our motto.

Week Swim yds Bike mls Run mls Walk mls Weights minutes
1 8500 155* 18 3 :10
2 10000 100 5 6 :00
3 3500 30 19 5 :15
4 7200* 100 16 12 :40
5 3500 80 10 6 :30
6 4500 196 18 4 :30
7 5000 140* 32 2 :00
8 6500 197 26 0 :30
9 4800 35 16 8 :10
10 10500* 160 16 10 :20
11 6500 156 25 8 :10
12 9000* 105 12 4 :40
13 6000 145* 8 2 :30
14 3200 75 10 0 :25
15 1000 35 3 0 :00
Race 4200 112 26.2 0 0
Swim * = Swam 4000 or more yards without stopping during that week.
Bike * = Cycled 100 or more miles in a day that week.
Weights = Minutes are "net" time working out. Weights also includes cross-training such as sit-ups.
Before starting this 16 week training plan, our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon. We start our 140.6 training about six months prior the race day. All training is done using a heart rate monitor. Most training is done at an aerobic level.
This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your training plan is up to you, your doctor, and your coach.
This table will be posted thru 2010.

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