Diese Präsentation wurde erfolgreich gemeldet.
Wir verwenden Ihre LinkedIn Profilangaben und Informationen zu Ihren Aktivitäten, um Anzeigen zu personalisieren und Ihnen relevantere Inhalte anzuzeigen. Sie können Ihre Anzeigeneinstellungen jederzeit ändern.

Ironman 24-week training program

35 Aufrufe

Veröffentlicht am

ANYTHING IS POSSIBLE
IRONMAN can be an exciting event and a daunting challenge for beginners. Facing this challenge and succeeding is what makes it such an incredible personal accomplishment. Getting to the start line well prepared and with a solid game plan gives you a lot more confidence for the day.
This training plan is intended for newer IRONMANTM athletes. Good luck in your training. If you have any questions, please contact committo140.6@ironman.com.

Veröffentlicht in: Sport
  • Als Erste(r) kommentieren

  • Gehören Sie zu den Ersten, denen das gefällt!

Ironman 24-week training program

  1. 1. ® 24-WEEK TRAINING PROGRAM
  2. 2. IRONMAN™ can be an exciting event and a daunting challenge for beginners. Facing this challenge and succeeding is what makes it such an incredible personal accomplishment. Getting to the start line well prepared and with a solid game plan gives you a lot more confidence for the day. This training plan is intended for newer IRONMAN™ athletes. Good luck in your training. If you have any questions, please contact committo140.6@ironman.com. ANYTHING IS POSSIBLE®
  3. 3. THIS 24-WEEK TRAINING PLAN COMBINES SUSTAINABLE SPEED, ENDURANCE AND RECOVERY TO PREPARE YOU FOR YOUR IRONMAN IT’S NOT JUST ABOUT THE DISTANCE This training plan is built to help you maximize your efforts on race day through Sustainable Speed, Muscular Endurance and Recovery. HOW TO GET THE MOST FROM THIS PLAN Schedules change and this plan can adapt to your changing schedule. However, there are key sessions that should not be missed: • Key high intensity sessions and key endurance sessions are part of the plan to elicit the necessary results you want. These sessions should not be missed and are noted in the plan with an asterisk or an E • Recovery days are also a very important part of the plan. If you are scheduled for a recovery day - recover! • Supporting sessions are also very important as they allow you to focus on technique and tactics. Starting the week with a supporting session will help prepare you for the higher intensity work that follows • Doing more won’t earn you extra ice cream. Stick to the plan as prescribed. Doing more than what the schedule calls for, or at a higher intensity than it calls for, can affect your ability to perform scheduled high intensity sessions as prescribed. Stick to the plan. TRAINING STARTS WHEN YOU ARE READY We recommend first time athletes to the IRONMAN distance start the training plan at 24 weeks with a minimum of 10 hours of volume to start. If you are not currently training at 10 hours per week allow additional time to build to this vol- ume. If you are a more advanced athlete looking for structure you can jump into this plan up to 16 weeks out.
  4. 4. IF YOU... EVERYONE’S TRAINING JOURNEY IS DIFFERENT. BUT THERE ARE SOME RECURRING CHALLENGES AND QUESTIONS THAT MANY ATHLETES ENCOUNTER ALONG THE WAY. HERE IS HOW TO UNDERSTAND AND OVERCOME THESE COMMON HURDLES ON YOUR JOURNEY TO BECOME AN IRONMAN IF YOUR SCHEDULE DOES NOT MATCH THE TRAINING SCHEDULE Then adjust the training schedule to your needs. For best results, each week should include the three types of work- outs–Key Intensity Sessions, Endurance and Recovery. Prioritize Speed and Endurance workouts and make sure you recover intelligently. IF YOU’RE TIRED Figure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hy- drate properly, respect recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest. IF YOU’RE HURT Stop. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body through- out your training. Sometimes missing miles in the present lets you run better miles in the future. IF YOU LACK MOTIVATION Look for inspiration. Even where you don’t expect to find it– like on a run that you don’t want to do. Go out for ten min- utes and if you don’t feel like running anymore then come back. Just make sure you come back running. IF YOU HAVE A TERRIBLE SESSION Move on to the next one. Some runs are just terrible– some-times there’s a reason, sometimes there isn't. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as im-portant as the joy of a great run. IF YOU ARE GOING TO RACE Give yourself time to recover–beforehand and afterwards. You may want to back off in terms of distance or pace a few days prior to the race. Be sure to give yourself a few days of recovery after it’s over too (regardless of whether or not you consider it a successful race).
  5. 5. 1 OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:00 [2]E SW BI RU SC TOTAL 2.5 3.5 2.5 1.5 10 BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2] SC :45 [S&E] SW :30 [2] Each week starts on Monday and ends on Sunday. You will have 1 key high intensity session in each discipline, key endurance sessions, at least 2 strength and conditioning sessions and supporting sessions. TO READ THE WORKOUS FOR THIS WEEK: Monday is an off day Tuesday run 40 minutes in zone 3 (key high intensity session) | bike 1 hour in zone 1-2 (supporting session) Wednesday swim 1 hour in zone 3 (key high intensity session) | strength & conditioning session focusing on stabbility and endurance Thursday bike 1 hour zone 3 (key high intensity session) | run 20 minutes in zone 2 (supporting session) Friday swim 1 hour zone 2 (key endurance session) | run 30 minutes in zone 2 (supporting session) Saturday bike 1 hour 30 minutes in zone 2 (key endurance session) | strength & conditioning session focusing on stabbility and endurance Sunday run 1 hour in zone 2 (key endurance session) | swim 30 minutes zone 2 (supporting session) GLOSSARY SW = Swim BI = Bike RU = Run [3] = Zone 3 * = Key High Endurance Session E = Key Endurance Session S&E = Stability and Endurance SC = Strength and Conditioning MS = Maximum Strength PWR = Power Maint. = Maintenance 140.6 DISTANCE TRAINING PLAN
  6. 6. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY HOURS 24 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN / SWIM 10 23 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN / SWIM 10.25 22 OFF RUN SWIM / SC BIKE / RUN SWIM BIKE / SC RUN / SWIM 8.25 21 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN 11 20 OFF RUN / BIKE SWIM / SC BIKE / RUN SWIM / RUN BIKE / SC RUN 11.25 19 OFF RUN SWIM / SC BIKE / RUN SWIM BIKE / SC RUN / SWIM 9.75 18 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 11.5 17 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12 16 OFF RUN SEIM / SC BIKE / RUN SWIM / SC BIKE RUN / SWIM 9.75 15 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12 14 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE / RUN RUN / SWIM 12.25 13 OFF RUN SWIM / SC BIKE / RUN SWIM / SC BIKE RUN / SWIM 10.75 12 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE RUN / SWIM 13.25 11 SC RUN / BIKE SWIM BIKE / RUN SWIM / SC BIKE RUN / SWIM 13.25 10 OFF RUN SWIM / SC BIKE / RUN SWIM SW / BI / RU RUN 12.25 9 SC RUN SWIM / BIKE BIKE / RUN SWIM BIKE / RUN RUN / SWIM 14.75 8 SC RUN SWIM / BIKE BIKE / RUN SWIM BIKE / RUN RUN / SWIM 15 7 OFF RUN / SC SWIM BIKE / RUN SWIM BIKE / RUN RUN 12.25 6 SWIM / SC RUN / BIKE SWIM BIKE / RUN SWIM BIKE / RUN RUN 14.75 5 SWIM BIKE SWIM / RUN BIKE / RUN SWIM / SC BIKE RUN 14.75 4 SWIM RUN BIKE BIKE / RUN SWIM / SC SWIM / BIKE RUN 13 3 SWIM BIKE / RUN SWIM / BIKE RUN OFF SW / BI / RU RUN 13.5 2 SWIM BIKE / RUN SWIM / BIKE RUN SWIM BIKE / RUN RUN 10.5 1 SWIM BIKE / RUN SWIM / BIKE RUN SWIM / BIKE RUN RACE 6 Prerequisites You are healthy and injury free. Initial fitness requirements are low as this program spans enough duration to build you up for your big event. You are comfortable swimming, cycling and running and have the fitness and skills to complete 30 minutes of easy running, 60 minutes of easy riding and can swim 800. It is recommended that you have previously completed a triathlon. About The Plan Do the sessions in the order listed, and pay close attention to the details within the individual sets. Exceeding the heart rate or perceived effort zone indications may push you over the edge.
  7. 7. MON TUES WED THURS FRI SAT SUN 1 OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:00 [2]E SW BI RU SC TOTAL 2.5 3.5 2.5 1.5 10BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2] SC :45 [S&E] SW :30 [2] 2 OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:30 [2] E RU 1:15 [2]E SW BI RU SC TOTAL 2.5 3.5 2.75 1.5 10.25BI 1:00 [1-2] SC :45 [S&E] RU :20 [2] RU :30 [2] SC :45 [S&E] SW :30 [2] 3 OFF RU :40 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 1:15 [2] E RU 1:00 [2]E SW BI RU SC TOTAL 2.5 2.25 2 1.5 8.25SC :45 [S&E] RU :20 [2] SC :45 [S&E] SW :30 [2] 4 OFF RU :45 [3-4]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2]E RU 1:15 [2]E SW BI RU SC TOTAL 2 4 3 2 11 BI 1:00 [1] SC 1:00 [S&E] RU :30[2] (optional as a brick) RU :30 [2] SC 1:00 [S&E] 5 OFF RU :45 [3]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2] E RU 1:15 [2]E SW BI RU SC TOTAL 2 4 3.25 2 11.25 BI 1:00 [2] SC 1:00 [S&E] RU :30[2] (optional as a brick) RU :30 [2] SC 1:00 [S&E] 6 OFF RU :45 [3]* SW 1:00 [3]* BI 1:15 [3]* SW 1:00 [2]E BI 1:45 [2] E RU 1:00 [2]E SW BI RU SC TOTAL 2.5 3 2.25 2 9.75 SC 1:00 [S&E] RU :30[2] (optional as a brick) SC 1:00 [S&E] SW :30 [2] 7 SC 1:00 [MS] RU :45 [3-4]* SW 1:00 [3]* BI 1:00 [3]* SW 1:00 [2] E BI 2:00 [2] E RU 1:15 [2]E SW BI RU SC TOTAL 2.5 4 3 2 11.5 BI 1:00 [1] RU :30 [2] (optional as a brick) SC 1:00 [S&E] RU :30 [2] (brick) SW :30 [2] 8 SC 1:00 [MS] RU :45 [4]* SW 1:00 {4]* BI 1:00 [4]* SW 1:00 [2-3]E BI 2:15 [2-3] E RU 1:30 [2]E SW BI RU SC TOTAL 2.5 4.25 3.25 2 12 BI 1:00 [1] RU :30 [2] (optional as a brick) SC :30 [MS] SW :30 [2] 9 OFF RU :45 [3]* SW 1:00 [3]* BI 1:15 [3]* SW 1:00 [2-3]E BI 2:45 [2-3]E RU 1:00 [2-3]E SW BI RU SC TOTAL 2.5 4 2.25 1 9.75 SC :30 [MS} RU :30 [2] (optional as a brick) SC :30 [MS] SW :30 [2-3] During weeks 1-3, the emphasis is getting into routine and training consistently, on schedule. Regular shorter aerobic sessions prepare the muscles, tendons and ligaments for more strenuous training to follow. Be patient, start slow and don’t add or skip any sessions. Be sure and perform them in the order listed, and on the days listed. If you don’t know your Bike and Run Threshold Heart Rates, refer to Perceived Effort Zones for week’s 1-9. Week 10 you will field test your Bike and Run to establish current HR Zones. (Nine Weeks)
  8. 8. MON TUES WED THURS FRI SAT SUN 10 SC :30 [MS] RU :40 [4]* SW 1:00 [4]* BI 1:00 [4]* SW 1:00 [2-3] E BI 3:15 [2-3] E RU 1:45 [2-3]E SW BI RU SC TOTAL 2.5 5.25 3.25 1 12BI 1:00 [2] RU :30 [2] (optional as a brick) SC :30 [MS] RU :20 [3] (brick) SW :30 [2] 11 SC :30 [MS] RU :40 [4]* SW 1:00 [4]* BI 1:15 [4]* SW 1:00 [2-3] E BI 2:45 [2-3] E RU 2:00 [2-3]E SW BI RU SC TOTAL 2.5 5 3.75 1 12.25BI 1:00 [2] RU :30 [2] (optional as a brick) SC :30 [MS] RU :30 [3] (brick) SW :30 [2] 12 OFF RU :45 [3]* SW 1:00 [3]* BI 1:30 [3]* SW 1:15 [2-3] E BI 3:00 [2-3] E RU 1:00 [2-3]E SW BI RU SC TOTAL 3 4.5 2.25 1 10.75SC :30 [MS] RU :30 [2] (optional as a brick) SC :30 [MS] SW :45 [2] 13 SC :30 [PWR] RU 1:00 [3-4]* SW 1:00 [3-4]* BI 1:15 [3-4]* SW 1:00 [2-3] E BI 4:00 [2-3]* RU 1:30 [2-3]E SW BI RU SC TOTAL 2.5 6.25 3.5 1 13.25 BI 1:00 [2] RU :30 [2] (optional as a brick) SC :30 [PWR] RU :30 [3] (brick) SW :30 [2] 14 SC :30 [PWR] RU 1:00 [4]* SW 1:00 [3-4]* BI 1:15 [4]* SW 1:15 [2-3]E BI 3:30 [2-3]E RU 2:15 [2-3]E SW BI RU SC TOTAL 2.75 5.75 3.75 1 13.25 BI 1:00 [2] RU :30 [3] (optional as a brick) SC :30 [PWR] SW :30 [2] 15 OFF RU :40 [4]* SW 1:00 [4]* BI 1:30 [4]* SW 1:15 [2-3]E SW :45 (IM Race Pace) RU 1:15 [2-3]E SW BI RU SC TOTAL 3 5.75 2.75 .75 12.25 SC :45 [PWR] RU :30 [2-3] (optional as a brick) BI 4:00 Comb E (IM Race Pace RU :20 Comb In the specific prep phase we increase endurance, introduce lactate threshold training and continue to gradually increase endurance. Introduction to Lactic Threshold Training. In this phase you will tackle your first runs off the bike (“brick runs”). Mid-week sessions com-bine threshold training with sport specific strength. (Six Weeks)
  9. 9. MON TUES WED THURS FRI SAT SUN 16 OFF RU :40 [4]* SW 1:00 [4]* BI 1:30 [4]* SW 1:15 [3]E BI 4:30 [3]E RU 2:30 [3]E SW BI RU SC TOTAL 2.75 6.75 4.75 .5 14.75SC :45 [PWR] RU :30 [2-3] (optional as a brick) RU :30 [3-4] (brick) SW :30 [2] 17 SC :30 [MAINT] RU 1:00 [4]* SW 1:15 [4]* BI 1:15 [4]* SW 1:15 [3]E BI 5:00 [3]E RU 2:30 [3]E SW BI RU SC TOTAL 3 7.25 4.25 .5 15BI 1:00 [2] RU :30 [2-3] RU :15 [3-4] (brick) SW :30 [2] In the pre-competition phase you will increase Sport Specific Strength and Endurance. Weekend sessions lengthen, and now it the time to start practicing your nutrition protocol. In this phase you will also have your highest volume week. (Two Weeks)
  10. 10. MON TUES WED THURS FRI SAT SUN 18 OFF RU :45 [3-4]* SW 1:00 [3-4]* BI 1:15 [3-4]* SW 1:30 L [2-3]E BI 4:20 L [2-3]E RU 1:45 L [2-3]E SW BI RU SC TOTAL 2.5 5.5 3.75 .5 12.25 SC :30 [MAINT] RU :30 [2-3] RU :15 [3-4] 19 SW :45 [2] RU 1:15 [4]* SW 1:15 [4]* BI 1:15 [4]* SW 1:00 L[3-4]E BI 4:20 L[3-4]E RU 2:30 / :30 [2 progress to 3-4]E SW BI RU SC TOTAL 3 6.25 5 .5 14.75 SC :30 [MAINT] BI 1:00 [2] RU :30 S[3-4] (optional as a brick) RU :15 S[3-4] (brick) 20 SW :30 [2] B 1:00 [1-2] SW 1:00 [4]* BI 1:15 [3-4]* SW 1:15 [3]E BI 5:30 E [L2 prog. to 3-4] RU 2:00 L[3-4]E SW BI RU SC TOTAL 2.75 7.75 3.75 .5 14.75 RU :45 no speed run as you need RU :30 S[3-4] brick SC :30 [MAINT] 21 SW 1:00 [3]* RU :45 [3]* BI 1:00 [3]* BI 1:15 [2] SW 1:30 [3-4]E SW :45 [2] RU 1:45 L [3 or 3-4]E SW BI RU SC TOTAL 3.25 6.25 3 .5 13 RU :30 S[3] brick SC :30 [MAINT] BI 4:00 [3 or 3-4]E 22 SW 1:00 [2-3]E BI 1:15 [3-4]* SW 1:15 [3]* RU 1:15 [3] OFF SW :45 [3] RU 2:00 L[3-4]E SW BI RU SC TOTAL 3 6.25 4.25 0 13.5 RU :30 S[4]* brick BI 1:00 [2-3] BI 4:00 [3]E RU :30 S[3-4] 23 SW :45 [2-3] BI 1:00 [3-4]* SW 1:00 [3-4]* RU 1:00 [3-4] SW :45 [3-4]E BI 2:30 [3]E RU 1:30 L [3]E SW BI RU SC TOTAL 2.5 4.5 3.5 0 10.5 RU :30 [3]* brick BI 1:00 [2-3] RU :30 [3] 24 SW :45 [2-3] BI 1:00 [3] SW :30 [3-4] RU :40 M [2-3] SW :20 [2-3] RU :20 [2] SW BI RU SC TOTAL 1.75 2.75 1.5 0 6 RU :30 S[2-3] BI 1:00 [2-3] BI :40 [2-3] In this phase of training our focus is IRONMAN Pace Work, maintaing endurance and lactic threshold. Weeks 18, 19 & 20 are built around the key weekend endurance sessions. Swimming the entire race distance is crucial as well and will remove any fear about your ability to cover the distance. Threshold sessions are still important but should leave you slightly underdone. (Seven Weeks)

×