Who has a 20 week, 2s x 2b x2r per week IM workout plan? Cannot seem to find one w/ six per week at this distance without paying for customization.
TrainerRoad has them. They have low med and high training volume plans. Im doing the Full IM Med volume now…
Why would you do an IM where you only do each discipline a max of two times a week. …that is to be purposely under prepared. Yeah you can finish.
Are you already a great athlete so only need to maintain? For swimming, are you already a swimmer and only need to to do 2x4000 a week total?.. Just to do a stand alone marathon the milage of twice a week is not advisable
There are plenty of people out there who want to do as little as possible to get to the finish line, check it off of the list and where the T shirt. The next question is probably ‘‘what is the easiest IM?’’
My training plan last year was pretty close to that. Here’s ballpark what it looked like:
Monday - Rest / yoga
Tuesday - AM bike, PM swim
Wednesday - Run
Thursday - AM bike, PM swim
Friday - Rest / yoga
Saturday - Long bike
Sunday - Long run
2 swim, 3 bike, 2 run. During the last month Sunday added in a long OWS. Throw in an optional strength / core workout on Wednesday if you can.
Worked out well for me.
to be fair…
I do as little as possible (kinda sorta). I consider myself highly competitive in my AG (based on USAT rankings).
the kinda sorta part is: For me I like training almost as much as racing. But, I think it’s better to be slightly under trained than any amount over trained. 2x per sport, per week wouldn’t be enough for me to be competitive - that, I know for sure.
I think your best approach given the frequency and overall duration you are looking for is to develop your own plan. I highly doubt anyone on here is going to have a free plan they downloaded from Triathlete Magazine or elsewhere that fits your requirements. Anyone who has trained at this frequency, which clearly some have with success, most likely paid for something or developed their own as I highly doubt any coach/trainer/magazine would publish a free plan that advocates that frequency.
Good luck
I don’t know how you can prep for a marathon on 2 runs/week. Maybe try your strategy on shorter distance first.
No one is making you do an Ironman.
If you don’t want to do the necessary training, why would you want to do the race?
You like meaningless pain?
You like doing stuff badly?
You like giving WTC lots of money?
No one is making you do an Ironman.
If you don’t want to do the necessary training, why would you want to do the race?
You like meaningless pain?
You like doing stuff badly?
You like giving WTC lots of money?
X2. Insanity.
Here is a 6 workout/week training plan that will produce good results:
Monday- off
Tuesday (brick) - 1:30 hr bike/ 6 mile run
Wednessday (brick) -1:30 hr bike (tempo)/4000 yard swim
Thursday (brick) - 10 mile (tempo run)/ 4000 yard swim
Friday (brick) 1 hr bike, 6 mile run, 5000 yard swim (15 x 100s hard at end)
Saturday (brick) - bike 30 minutes/ run 18 miles
Sunday (brick ) bike 5 hrs/ run 3 miles
This is like my training plan.
Here is a 6 workout/week training plan that will produce good results:
Monday- off
Tuesday (brick) - 1:30 hr bike/ 6 mile run
Wednessday (brick) -1:30 hr bike (tempo)/4000 yard swim
Thursday (brick) - 10 mile (tempo run)/ 4000 yard swim
Friday (brick) 1 hr bike, 6 mile run, 5000 yard swim (15 x 100s hard at end)
Saturday (brick) - bike 30 minutes/ run 18 miles
Sunday (brick ) bike 5 hrs/ run 3 miles
This is like my training plan.
That’s not 2s, 2b, 2 run.
He should just do Crossfit.
Define the term good…
Here is a 6 workout/week training plan that will produce good results:
Monday- off
Tuesday (brick) - 1:30 hr bike/ 6 mile run
Wednessday (brick) -1:30 hr bike (tempo)/4000 yard swim
Thursday (brick) - 10 mile (tempo run)/ 4000 yard swim
Friday (brick) 1 hr bike, 6 mile run, 5000 yard swim (15 x 100s hard at end)
Saturday (brick) - bike 30 minutes/ run 18 miles
Sunday (brick ) bike 5 hrs/ run 3 miles
This is like my training plan.
That’s not 2s, 2b, 2 run.
He should just do Crossfit.
Yeah, that’s the joke.
I am pretty sure that this is not what he is looking for.
But it is only 6 workouts per week, and it is very similar to the training plan I intend to follow.
I think frequency, volume and intensity are all important.
But like all AG people I have limited time, money and organizational skills.
6 bricks/wk are much more convenient, than 12 stand alone workouts!
True story.
About 5 years ago, I paced and coached my 8 year old son to a 23:00 minute 5k. (8 week of about 9 miles/wk).
My son outsprinted a crossfit guru at the finish.
The crossfit guy then tried to sell me on his fitness guruhoodship.
His argument was that he almost beat me and he was way more muscular than me.
I explained that I was just pacing my 8 year old. I suggested that I could be his fitness guru instead. (A 25 year old fitness guru shod be able to outrun an 8 year old jogger).
He didn’t accept my offer.
Oh well. He has probably moved on to other realms of awesomeness by now.
I tried for years to run and train just on 3x per week running. At that low frequency per week, each run had to be longer and more intense in order to be of any benefit. I was always getting injured because I was having to run harder than my body could take over time. Finally adopted the barryp plan and run easy 6 times a week. I can get higher weekly mileage running shorter runs and doing less intensity since I’m running more frequently. I’m finally able to run consistently and not get injured. Since swimming and biking are less jarring on joints I do them 2-3 times per week, depending on my work schedule and those are all more intense (for me) workouts. I do trainerroad iron distance low volume and just do 2x per week. Swim twice a week doing 100 yard repeats. I’m definitely not competing for a kona spot but I can finally train consistently and without injury. I would find a way to squeeze in running more frequently.
Here is a 6 workout/week training plan that will produce good results:
Monday- off
Tuesday (brick) - 1:30 hr bike/ 6 mile run
Wednessday (brick) -1:30 hr bike (tempo)/4000 yard swim
Thursday (brick) - 10 mile (tempo run)/ 4000 yard swim
Friday (brick) 1 hr bike, 6 mile run, 5000 yard swim (15 x 100s hard at end)
Saturday (brick) - bike 30 minutes/ run 18 miles
Sunday (brick ) bike 5 hrs/ run 3 miles
This is like my training plan.
That’s not 2s, 2b, 2 run.
He should just do Crossfit.
Yeah, that’s the joke.
I am pretty sure that this is not what he is looking for.
But it is only 6 workouts per week, and it is very similar to the training plan I intend to follow.
I think frequency, volume and intensity are all important.
But like all AG people I have limited time, money and organizational skills.
6 bricks/wk are much more convenient, than 12 stand alone workouts!
I agree and brick workouts quite often to save time. Suboptimal, but better than only doing one workout that day. The only qualm I have about your program is that Friday workout is a huge, tough brick. Even an easy 1 hr bike, easy 6 mile run, followed by 5000y swimming with a bunch of 100s…that would leave me shelled for the Saturday/Sunday workouts. Otherwise though, I think a lot of AGers would benefit from your plan, just get up early six days a week, get shit done, and after work just spend time with family.
Already checked the IM box (AZ '07). Lifetime runner, want to diversify again–just wondering at age 50 with 50 hour work week if less frequency can work and equate to a 12-13 hr race day.
Easy to do.
- Use combined workouts
- swim at least 3 times
- Use more intensity to compensate for volume
- Commute on the bike if possible (to get some easy Biking in but use the biggest gear)
- Don’t use any Training time for stuff with limited benefits (yoga, stretching, core, strength, bosu ball BS, …)
My Approach would be:
Mon: off (generally I don’t use or recommend off days, but here it is a must, if you can cycle 30’ to enhance recovery but don’t Count it as Training to stay below 7 
)
Tue: Swim (short intervals just below TH. 20x200 on 10’’ Rest, use paddles for the second half) … add a short jog if you can or ride the bike to the pool
Wed: High intensity brick (mix it up, 4x10’ TH Bike with 2’ Rest + 20’ fast running and a 10’ jog would be my “go to” Training, try to get at least 40’ of threshold work in)
Thu: Swim (longer intervals + a couple of Sprints, 3x1000 easy, 4x100 IM Speed, 4x50 flat out)
Fri: Long Run (start easy and build)
Sat: Endurance Brick (mix it up, a race works well as does a swim/bike or bike/run brick, Bike for 2 hours with 2x20 sweet spot and stay easy on the other Sports)
Sun: Long Ride (mix it up, hills, flats …)
The General idea is: Intensity from tue-thu, endurance from fri-sun but with saturday being more a Ironman intensity simulation
I am curious since you are a lifelong runner. You obviously know about training with that experience and doing an IM before. If someone asked you to do a training plan for a marathon on 2 runs a week, what would be your answer?