Triathlete Magazine's "Essential week by week training guide" by Matt Fitzgerald

Several different plans for all distances.

Be Ironfit, by DOn FInk. It's a book, used and approved by many. 10 bucks on Amazon. Has 3 plans in it for 3 different levels.

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Don't forget to attack!

Fitness background?

*And goals?*

Mike Plumb at Tripower.org

Ok yeah, I guess that is important. I've been a life long athlete mostly in team sports. I got into triathlon 3 years ago and have finished multiple sprints, olympics and 4 half ironmans. My PR is a 5:05 70.3 at Timberman this past August. I'm not overweight and maintain good fitness/body comp year round. I just registered for my first full IM, Chattanooga for next September. I like to keep training simple, I don't have a power meter, but do have the time to put in to train hard. My goal is to go under 12 hours.

I have a collection of plans and can PM you one if you like. I keep it very simple and still get decent results after many, many years. Check out this article and let me know if you want more.


Good luck!

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David
* Ironman for Life! (Blog) * IM Everyday Hero Video * Daggett Shuler Law *
Disclaimer: I have personal and professional relationships with many athletes, vendors, and organizations in the triathlon world.

http://www.trifuel.com/...on/ironman-workouts/

I used this back in 08 and 09. While things have evolved over the years there is still a ton of good advice here. And it's FREE.
If nothing else, it still provides a great template which can (and should) be modified to fit your fitness, goals ant time constraints.

Good luck.

A 5:05 at Timberman this year is a real good time with the hills there and that heat we all had. If you are shooting for a sub 12 at your first Ironman I would say your are on track so far. Are you 100% on training with a plan rather than a coach?

Thanks, that's nice of you to say. Unfortunately I am going to have to go the route of a training plan instead of a coach. I would much rather have a coach but I'm high school teacher and hiring a coach is just not in the budget.

Agreed - have it used to train on all 3 plans, it works!

A really great book - and great value insofar as it gives so many plans for different distances and levels of experience - is Gale Bernhart's Training Plans for Multisport Athletes. Highly recommended. She has a base "13 weeks to a 13-hour Ironman" plan (based on regular load of 13-15 hours per week training time) and then scales it up with more t raining hours for those aiming faster - very good idea for a first-time racer to take a look, even if you are already planning more volume.

beginner triathlete as a beginner IM -plan thats easy to follow and free. Can modify it with some different workouts to challenge yourself. But it meets your requirements free and well free

You can get some decent ones on TrainingPeaks too. I'm using a $49 70.3 plan - for 28 weeks of coaching (including email access to the coach) I figured that was a worthy compromise between a coach and a freebie plan.

This is the one I use: http://home.trainingpeaks.com/...an?DCI=22&DSC=40

If you click on the guys name it takes you to the other plans... i'm sure something in there for a full distance would be suitable.

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http://www.tritriagain.uk

A free one: http://www.trifuel.com/...on/ironman-workouts/ for your consideration. I followed part of it for a while when in between coaches and found it pretty good.

Im not a fan of the 13 for 13, and I think it would limit your potential based on your 70.3 time.

The one I used that worked best was the 8week build ("an ironman campaign")(?) that slowman published in installments years ago. basic, strict, and comprehensive. The benchmark workouts there were a big help to me.

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What are you people, on dope?

—Mr. Hand

http://www.enduranceNation.us.

Hands down the best bang for your buck.

I tried Ironfit, it didn't jive with me, but Rich and Patrick are *the* guys to check out. Training plan or subscription options. Both are great!

like you my 70.3 PR was 5hrs, and did my first IM, Chattanooga few weeks ago. Did it 11:53hrs, so you are on the right track.

I did my own modified plan, pieces from BarryP, EN, Fink and scheduled with training peaks. TP was great for scheduling and watch fatigue.

M: easy run, swim
T Bike, shorter run after
W Run, swim
Th Bike, run after
F Am swim, bike after
S Long run
S Long bike, short run after

M and W are my Med runs I would peak with the Wed run being tempo or Farlek runs
T, Th, Sun are shorter runs

For what it's worth, sample size of one.

My first Ironman was Canada in Penticton 2011. I used Gale Bernhardt's 26 week plan, set my expectations pretty low and had a result I was happy with on a relatively difficult day. In 2014 I raced the same course as Challenge Penticton (second Iron distance) using the Slowman 8 week campaign, extended to 12 weeks, starting from a reasonable level of fitness. My expectations were a little higher, I was able to stick to my race plan, thought I managed my nutrition better but on a day that should have raced faster I was actually 4 minutes slower (11:37 vs 11:33 M50-59).

Bernhardt 1, Slowman 0.

YMMV
Tom

+1 for these guys. They rock, and their system works very well.

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owner: world's tightest psoas (TM)

+1 on the trifuel plan... I used it for my first ironman. I had never done a half mary, sprint, or even owned a bike when I signed up... it was easy to follow and adjust and I finished with a sub 13 in Texas in 2013.

I went the other way and started with EN to switch to Ironfit later. Did EN plan (was OK), EN member (not OK), then PR'd twice with Ironfit the two times I used it. Different people have different needs.

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_____________________
Don't forget to attack!