12 WEEKS TO IRONMAN

TRAINING PLAN - WEEKS 5 TO 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 5 – IT’S TIME FOR THE OPEN WATER AND A LONG BIKE NEARING RACE-DAY LENGTH
REST DAY SWIM RUN BIKE SWIM BIKE RUN
2.2km 3 x 2km Repeat 5 x 4 x 200m 160km 18km
in open water at IM race • moderate aiming to aiming to
• pace 6mins 4 x 100m execute execute
Aim to swim a 3 x 1.2km vigorous, on a vigorous desired IM desired IM
continuous vigorous climb 8 x 50m race pace race pace
2km that’s 3 x 800m 2mins sprint • •
focused on max effort increased RPM 4 x 100m Think about Think about
efficient • at max effort vigorous simulating the how to refuel
swimming and Take 45secs 4mins 4 x 200m terrain of your
getting rest between moderate moderate IM race
comfortable each rep •
with your 30-45secs rest
No rest between reps
wetsuit between reps

WEEK 6 – TWO REST DAYS AND ANOTHER MAJOR BRICK SESSION FORM THE BACKBONE OF THIS WEEK
REST DAY SWIM RUN BIKE SWIM REST DAY BRICK
2.6km Repeat 8 x 50km 4 x 200m 110km
in open water • easy-moderate moderate bike
• 1.5km • 4 x 100m 15km
Aim to swim a moderate Include vigorous run
continuous 1km 2 x 10km 12 x 50m •
2km that’s vigorous at IM race sprint Moderate bike
focused on • pace 4 x 100m and then run
efficient No rest vigorous at desired IM
swimming and between reps 4 x 200m race pace,
getting moderate including walks
comfortable for refuelling
with your 30-45secs rest
wetsuit between reps

WEEK 7 – GET READY FOR A LONG OPEN-WATER SWIM, A RECOVERY RIDE AND YOUR LONGEST TRAINING RUN
REST DAY SWIM RUN BIKE SWIM BIKE RUN
3km 3 x 1.5km Repeat 4 x 10 x 300m 80km 30-32km
in open water at IM race • moderate moderate, on a aiming to
• pace 15mins • flatter route execute
Include • moderate- Aim to swim at • desired IM
4 x 400m 3 x 1km vigorous, IM race pace Treat like a race pace
efforts at vigorous practice in • recovery ride •
faster than IM • aero position Take 30secs Think about
race pace. 3 x 500m 5mins rest between how to refuel.
Improve max effort easy each reps This is your
sighting by • • longest pre-IM
swimming with 45secs rest No rest run
head up between reps between reps

WEEK 8 – THIS WEEK SEES TWO OPEN-WATER SWIMS AND PLENTY OF RACE-DAY PACING PREPARATION
REST DAY SWIM BIKE BIKE RUN TEMPO SWIM BRICK
3.4km Repeat 4 x 50km Repeat 5 x 2.8km 130km
in open water • moderate, on a • in open water bike
• 20mins flatter route 1km • 15km
Include moderate- • moderate Include run
4 x 400m vigorous, Treat like a 1km 4 x 400m •
efforts at practise in recovery ride vigorous efforts at Moderate bike
faster than IM aero position • faster than IM and run at
race pace. 5mins No rest race pace desired IM
Focus on easy between reps • race pace,
swimming • Focus on including walks
around people No rest sighting and for refuelling
and the contact between reps turning at
involved marker buoys

May 2017 / / 109