Coach Ray

Training for Excellence, with Excellent Training

Ironman
Training Plan

Thursday Training Plan: 24 Week Ironman Training Plan

“Training for excellence, with excellent training.”

When you cross the finish line of your Ironman, you will have accomplished something very special.

Designed for Intermediate triathletes who are looking to complete an Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

Being 24 weeks in duration (you can start this programme any time and reuse it), this plan progresses through phases to build you to your peak performance.

Prior to using these plans, you should be able to complete the following workouts:

  • Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
  • Bike: 90min continuously
  • Run: 60min continuously

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Ironman Training Plan (INTERMEDIATE 24wk Plan, Saturday Race) – Reusable – Bike Power/Run pace

This programme is for a Saturday Ironman. Each week typically contains 3x swims, 2x bike rides, 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

Get full details here.

Ironman Training Plan (INTERMEDIATE 24wk Plan, Sunday Race) – Reusable – Bike Power/Run pace

This programme is for a Sunday Ironman. Each week typically contains 3x swims, 2x bike rides, 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

Get full details here.

Ironman Training Plan (INTERMEDIATE 24wk Plan, Saturday Race) – Reusable – Bike HR/Run pace

This programme is for a Saturday Ironman. Each week typically contains 3x swims, 2x bike rides, 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme utilises a Heart Rate Monitor for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

Get full details here.

Ironman Training Plan (INTERMEDIATE 24wk Plan, Sunday Race) – Reusable – Bike HR/Run pace

This programme is for a Sunday Ironman. Each week typically contains 3x swims, 2x bike rides, 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme utilises a Heart Rate Monitor for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

Get full details here.

 

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

 

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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