That key workout is known as the “Long Run or Long Bike.” This is usually done on the weekend because most people have the weekends off from work. There will be a gradual increase in both the run and bike times, for their key workout of the week.
It is also likely they have biked 3 hours (3:00 ). It is likely the athlete has already run 1 hour 30 minutes (1:30 ). Since our athlete has already competed in a Half-Ironman distance race, we must find a starting point at which they have run and biked. If you haven't been, the Beginner plan by HR will be more appropriate as it starts off at 7 hours per week. ** You can use this Intermediate plan for you first IM if you have maintained a higher training volume of 10 hours per week.
If you find that you need more defined 'rest' weeks, then the 20 Week Beginner IM plan by HR will be more appropriate. *As opposed to the 20 Week Beginner IM plan by HR, this plan has fewer 'total rest weeks' but follows the principle of alternating weeks of long bike and runs. Has been training a minimum of 10 hours per week. The following basic plan is for a beginner who has:Ĭompleted a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. Comments : 0 This Intermediate 20 week plan is a quick ramp up in overall volume, but with 20 weeks to train only, it is a gradual and safe approach because of the alternating weeks of the long run/bike.
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