Iron Distance Training Program
16 Weeks; 8-18+ hours/week
| Week |
Day |
Workout |
| 1 |
Mon |
S: 2000yds: 400WU, 8x100 (20"), 10x50k, 300WD |
| Base |
Tue |
B: 15m: spin 5m, 70%e 9m, spin 1m |
| |
Wed |
R: 5m: jog 1m, 70%e 3m, jog 1m |
| |
Thu |
S: 2,000yds: 400WU, 6x150 (30"), 5x100kf, 200WD |
| |
Fri |
B: 15m: spin 3m, 70%e 11m, spin 1m |
| |
Sat |
R: 10m: 70%e 9min, walk fast 1min, repeat for 10m
S: 1,500yds: 400WU, 2x500 (2'), 100WD |
| |
Sun |
OFF |
| 2 |
Mon |
S: 2,500yds: 800WU, 5x200 (40"), 5x100p (20"), 200WD |
| Base |
Tue |
B: 20m: 5m SR, 10m BR, 5m SR- all 70%e |
| |
Wed |
R: 6m: out 3m, come back faster (neg split) |
| |
Thu |
S: 2,700yds: 800WU, 8x50d (10"), 7x200 (30"), 100WD |
| |
Fri |
B: 20m: 4m SR, 14m BR, 2m WD |
| |
Sat |
R: 8m: jog 1m, 70%e 6m, 1m WD
B: 35m: WU 5m SR, cadence >80RPM for ride |
| |
Sun |
OFF |
| 3 |
Mon |
S: 3,000yds: 400WU, 2x[5x50sprint on 1', 4x250 (45")], 100WD |
| Base |
Tue |
B: 25m: 12.5m out, neg split coming home |
| |
Wed |
R: 7m: jog 1m, 3m out, neg split coming home |
| |
Thu |
S: 3,000yds: 800WU, 12x100 (20"), 3x300 (1'), 100WD |
| |
Fri |
B: 25m: 5m build WU, 30min of hills during ride, 2m spin WD |
| |
Sat |
R: long run- 12m. neg split second half |
| |
Sun |
OFF |
| 4 |
Mon |
S: 2,500y: 100,200,300,400,500,400,300,200,100 (1')- 70%e |
| Rec |
Tue |
B: 23m: easy ride, work on gearing for hills and flats |
| |
Wed |
R: 6m: flat ground, mod pace |
| |
Thu |
S: 2,000y: 2x[300f, 2x200d, 3x100k] |
| |
Fri |
B: 40m: easy ride, most SR, 60-70%e max |
| |
Sat |
R: 9m: 3x[run 2m, jog 1m] <70%e |
| |
Sun |
OFF |
| 5 |
Mon |
S: 3,000y: 400WU, 3x[1x400, 4x100fast (30")], 200WD-100ez k |
| Strength |
Tue |
B: 28m: 8m spin, 2x[8m 80%e BR, 2m ez] |
| |
Wed |
R: 8m: 4x[1m out, 1m back]- 70-80%e- try to hold same pace |
| |
Thu |
S: 3,000y: 500WU- inc. 100k, 20x100 (15"), 4x100kf (30"), 100WD |
| |
Fri |
B: 28m: 4m spin, 20m 70%e stand 50 strokes/m, 4m spin |
| |
Sat |
R: 14m: mod pace, work on hydration every 2m.
S: 3,500: 800WU, 1,000 (3'), 2x500 (1'), 200WD |
| |
Sun |
OFF |
| 6 |
Mon |
S: 4,000y: 400WU, 100,200,500,100,800,100,500,200,100 (1'), 10x100sf (20") |
| Strength |
Tue |
B: 30m: 8m mod, 3x[1m standing BR, 1m spin] |
| |
Wed |
R: 9m: middle 3m- repeats on hills |
| |
Thu |
S: 4,200y: 800WU, 2x[3x500 (1'), 150sprint], 2x50ezWD |
| |
Fri |
B: 30m: keep SR, save for tomorrow |
| |
Sat |
B: 50m: time in saddle, find a fun course |
| |
|
R: 10m: BRICK-right off the bike, work on nutrition today |
| |
Sun |
OFF |
| 7 |
Mon |
S: 4,600y: 800WU, 500fr,400IMd,300fr,200IMd,100fr, 6x200p, 20x[50fr-swim down, k back] |
| Strength |
Tue |
B: 35m: Find hills, push up and down, rest on flats 60%e |
| |
Wed |
R: 10m: track or treadmill, slowly faster each mile to 9, 1m WD |
| |
Thu |
S: 4,500y: 400WU, 1650fr, 400k, 1650fr, 2x[100k, 100back] |
| |
Fri |
B: 36m: 12m 70%e, 12m 80-90%eBR, 12m 70%e |
| |
Sat |
R: 16m long run: after m 1, pick up first 50 strides of each m |
| |
Sun |
OFF |
| 8 |
Mon |
S: 3,500y: 1650fr (breath right going down, left back), 16x100 alt fr & bk (15"), 5x50ez WD |
| Rec |
Tue |
B: 32m |
| |
Wed |
R: 7m: run 3, jog 1, run 3 - work on form |
| |
Thu |
S: 3,500y: 1650fr (breath right going down, left back), 8x200 alt fr & IM (30"), 250ezk |
| |
Fri |
B: 60m: time in saddle |
| |
Sat |
R: 10m: Recovery run (9min run, 1min walk) for 10m |
| 9 |
Mon |
S: 5,000y: 20x100-5fr,5im,5bk,5fr (30"), 500, 2x200, 3x100, 2x200, 1x500 (45"), 3x300 (k,bk,fr by 100) |
| Endurance |
Tue |
B: 40m: 20out/20back w/i 2 min each way, aero home. |
| |
Wed |
R: 11m: get dropped off and run home |
| |
Thu |
S: 5,000y: 800WU, 4x1,000 (2')-pick one to k or sf, 200WD |
| |
Fri |
B: 40m: 5m SG, 5m BG, 10m SG, 10m BG, 5m SG, 5m ez |
| |
Sat |
S: 4,000y: straight, 10' break to run
R: 16m: slow build, walk 5min twice during run |
| |
Sun |
OFF |
| 10 |
Mon |
S: 5,000y: 500, 3x[5x100 faster each one on 2'], 2x800IM-fly drill, 2x200-breath every 5 strokes |
| Endurance |
Tue |
B: 42m: try to hold same pace (on trainer?) |
| |
Wed |
R: 12m: 6m on track to gage pace, take to road 6m |
| |
Thu |
S: 5,000y: 100,200.300,400,500,600,800,600,500,400,300,200,100 (1') keep stroke count low |
| |
Fri |
B: 30m: ez |
| |
Sat |
B: 70m: 70%e, push flats, ez on hills
R: BRICK to 13m run, work on hydration, food |
| |
Sun |
OFF |
| 11 |
Mon |
S: 5,000y: 10x500 (2') no rest on wall- tread and hydrate |
| Endurance |
Tue |
B: 50m: out 25m, back harder-around 80%e |
| |
Wed |
R: 10m: build 5m, hold next 5 at build (80-85%e)-comfortable hard |
| |
Thu |
S: 5,000y: 5x100WU, 3300 straight, 12x100 sf ez (2') |
| |
Fri |
B: 50m: work on gearing over hills |
| |
Sat |
R: 20m long run: have support for fuel, pick a fun, different route |
| |
Sun |
OFF |
| 12 |
Mon |
S: 4,000y: 10x100 (40"), 10x200 [sf 100, kf 100] (40"), WD 400,300,200,100 |
| Recovery |
Tue |
B: 45m: keep aerobic, work on gearing |
| |
Wed |
R: 9m: control pace- 1-2min slower than goal race pace |
| |
Thu |
S: 4,200: 3x[100ez, 2x500 second 250 faster (1')], 800 fast turns, 100WD |
| |
Fri |
B: 75m: last 35m on trainer- control effort <70%e |
| |
Sat |
R: 13m: steady, 1-2 min slower than goal pace |
| |
Sun |
OFF |
| 13 |
Mon |
S: 3,500: 2x[800,500,200,100,50,4x25 (1')] shorter-faster |
| Speed |
Tue |
B: 50m: 8m mod, 5x[1m race pace, 1m spin] |
| |
Wed |
R: 12m: 2x6m on track (10') good push 80-90%e |
| |
Thu |
S: 4,400: 200WU, timed 4,000 straight, 200WD |
| |
Fri |
R: 10m: 5x[1m out, 1m back] keep even, 80+ RMP |
| |
Sat |
B: 100m: build the ride, plan course and aid
S: 1,500y: Recovery- choice to loosen up from bike |
| |
Sun |
OFF |
| 14 |
Mon |
S: 4,000: [10x50, 10x100, 5x200, 10x100, 10x50] sprint first 5, recover next 5 (30") |
| Speed |
Tue |
B: 30m: 2x[4m build, 10m race pace, 1m spin]- aero 90% |
| |
Wed |
R: 13m: race pace first 2' of each mile (except first m) |
| |
Thu |
S: 4,000y: 1650 mod, 10x50 sf recover, 1650-faster than 1st, 5x100 sf recover, 100WD |
| |
Fri |
B: 40m: flat and easy, fast spin 1' each mile |
| |
Sat |
B: 56m: work hills, maintain speed on flats
R: BRICK- 1st m race pace then settle into good pace, finish strong last m |
| |
Sun |
OFF |
| 15 |
Mon |
S: 4,000y: 200ez, timed 2,000 at race pace, 6x100k, 8x100p, 8x25 fast, 200 ez |
| Speed |
Tue |
B: 50m: use race bike, 5m race pace in middle |
| |
Wed |
R: 10m: 5m out/5m back, race pace 1' each mile, rest at 70-80%e |
| |
Thu |
S: 3,300y: 400ez, 1000 mod, 2x500-little faster, 10x50 fast, 8x25 sprint (20"), 4x50WD |
| |
Fri |
B: 40m: 2x5m race pace, rest in SR |
| |
Sat |
R: 13m long run, get dropped off and run home, enjoy it |
| |
Sun |
OFF |
| 16 |
Mon |
S: 2,000y: 2x[6x200 alt fr and choice- descend (1')] 600 ez, 100k, 100ez |
| REST |
Tue |
B: 20m: moderate, mostly SR |
| |
Wed |
R: 6m: ez jog, 4-5 1' builds optional |
| |
Thu |
OFF |
| |
Fri |
S: 1,500- Open water, ez (20-25 min), at least 5' rest, then
B: 12m: very moderate, 2-3 1' builds-check gears and part of course
R: 3m: jog 2-3m in race shoes (20' max)- hydrate well! |
| |
Sat |
S: 1,000y: relaxed and loose at race course, explore entree/exits |
| |
Sun |
RACE: 2.4m swim, 112m bike, 26.2m run! | Key:
' - minute, " - second, (time) - recovery
WU = Warm Up, k = kick, kf = kick with fins, sf = swim with fins, p = pull, d = drill, WD = Warm Down, IM = individual medley (butterfly, backstroke, breaststroke, freestyle), bk = backstroke
m = mile(s), sr/g = small ring/gear, br/g = big ring/gear
 This plan was donated by Teammate and Coach Allen Gilchrest. Allen currently lives in Maui, Hawaii with his wife Liz and is a Level 1 USA Triathlon Coach, Level 1 USA Swim Coach, and former NCAA swimming (10 years) and cross-country (3 years) running coach.
In High School Allen was a competitive swimmer qualifying for YMCA Nationals three years in a row. In College he was a competitive NCAA swimmer and cross-country runner as well, qualifying for the NCAA nationals all four years in swimming. After college, Allen went right into collegiate coaching. Since 1999 Allen has been the head age group coach for 3 different club swimming teams, assistant swim coach for 4 NCAA collegiate nationally ranked swim teams, the assistant cross-country coach for 2 NCAA collegiate cross country teams, and most recently the head collegiate swimming coach at Limestone College (2007/2008), where his Men's team finished #9 in the country at NCAA's and his men's 200 free relay became national champions, setting a national record in the process.
Right out of college Allen wanted to continue being an athlete as well. He continued to swim competitively and participated in the swimming Master’s Nationals in 2000 and 2001 becoming a USA Master’s Swimming all-American and 3 time NJ state record holder. Since 2001 Allen has run 4 marathons (including a 2:59 in the Baltimore Marathon in 2003) dozens of 5k, 10k, 20k road races; and triathlons from sprint to half Iron Man distance, cycling and century ride races.
Endurance sports have become a lifestyle for Allen. "As an athlete and coach I am eager to share my experience and knowledge with other athletes of all ages and ability levels. It will be my honor and privilege to be your coach". You can contact Allen at Allen@milehighmultisport.com or via phone at 240-315-3725.
Photo: Allen saying the pre-race prayer at the '07 St. Anthony's Triathlon.
Allen Training Plan Notes
|
