This programme is designed to help provide structure to your running training week. You may post questions to me at firstname.lastname@example.org
The programme below should be done at your ability level:
Beginners: 10km @ 65++ mins
Intermediate: 10km @ 50 – 65 mins
Advanced: 10km below 50 mins
If in doubt always do the easier level as your 1st priorty is to training consistently.
It is also important to learn how to gauge your perceived effort level instead of relying on the pace on your watch because-
1) You will eventually develop an intituive ability to pace yourself accroding to the distance required.
2) You will automatically ‘buffer’ your intensity levels for varying levels of backgroud fatigue
3) You will be more confident in managing the dynamics of raceday conditions.
This 12 week programme is desigend for runners of all abilities who wish to complete in a 10km or Half Marathon towards at the tail end of the year. The entire is programme is divided into 2 halves.
Part One (below) focuses on developing Strength, Speed and Stride Rate while clocking some easy mileage for a sound aerobic base. While Part Two, to be refreshed after 6 weeks, is race- specific, where you piece together all the different elements for a successful race.
– Ironman 70.3 Western Australia 2015 – 4:31
– Desaru 113 2015 – AG 2nd
– Penang International Triathlon – AG 2nd
– Port Dickson International Triathlon 2014 – AG 1st
– Lake Kenyir International Triathlon 2015 – AG 1st
– Singapore Triathlon Sprint 2015 – AG 2nd
– Ironman 70.3 Cebu 2015 – 4’44
– Ironman 70.3 Western Australia 2015 – 4’48
– Metasporint Series Duathlon 2014 – AG 1st
– Metasprint Series Triathlon 2014 – AG 1st
– Metaman Half Ironman Distance 2014 – AG 1st
– ITU Long Course World Championship 2014 – AG 2nd
– Challenge Phuket 2014 – AG 2nd
– Metasprint Aquathalon 2015 – AG 2nd
– Matasprint Duathalon 2015 – AG 2nd
– Metasprint Triathlon 2015 – AG 1st
– Ironman 70.3 Cebu 2015 – 5:08 – World Championship Qualifier
Khoon Hsing Ling
– 2015 Singapore Triathlon OD – AG 1st
– 2015 Singapore Triathlon Sprint – AG 1st
Previously, my entries on the journey of “The Ironman Dad Life” have been about the joy and wonder of discovering how to balance my work, my passion for the triathlon life and and my ever growing love for our young family. This time around, it’s about the disappointments that can come with it.
I’ve pulled out of Vietnam 70.3 because the ‘simple’ family vacation that I had in mind, in reality, was not going to be simple to pull off at all. Going alone was never an option because I’m not going to leave Mel on her own to care for Emma (2.5) and Jonah (1) for the better part of 4 days. This was a bitter pill to swallow as race fees had been paid and I am in OK shape and hungry to give it everything on the day.
But I take comfort knowing that this decision is line with the promise that I had set for myself from the very start; That Triathlon should always enrich my life, and shape me to be better husband and now father, and never take away from it.
So the video is of me thrashing out 100 metres and leaving my frustrations in the Endless Pool, while working on my ‘head down’ position so that I can smash the next time I get to race.
The Ironman Dad Life – there’s no other way.
The run leg of a triathlon is generally seen as a relationship of “love or hate” by athletes. The article is a guide for both the experienced or beginner runner. You will learn about the main running workouts within a specific training schedule for triathlon and you will also learn the best race day strategy according to your background, body type and swim/ bike fitness. (more)
In endurance sports it seems almost set in stone that any program must start with building a base, aimed at spending all available training time logging slow easy miles to build aerobic fitness. This practice has even created a paranoia and fear of speed sessions and interval work.(more)
Profiles: Leonardo Moreira
This article is about the training strategy that took ironguides athlete Leonardo Moreira to an age group win at Ironman Brazil 2011. It explains the strategies we used to win the M40-44 age group and finish in 9hr 03, a 19-minute PB for Leonardo. (more)
ironguides has launched specific training plans for some of our readers favorite Ironman races. The plans were designed based on the conditions and needs of each course and will provide our athletes specific sessions that will get them race ready – Learn more about each plan:
So you’re an athlete who is too fit to be considered a complete beginner from an aerobic standpoint. Your background is a single-discipline sport. You might be a cyclist, whether a roadie or a mountain biker, a rower or a runner who is intrigued by the idea of trying triathlon. You might be a swimmer and, if so, consider yourself lucky because that’s typically the discipline novice triathletes lack any experience in.
"As a runner, the thought of doing a triathlon had something mythical to it. I had only recently learned to swim freestyle (when my son started swimming), and never taken up cycling as a sport. To get me there, I asked ironguides to coach me and got started on my journey, following my coach’s training plans and giving him weekly feedback, which kept me disciplined. I really got a kick from the variety in training and the gradual improvements and increase in confidence in the water and on the bike I experienced. Whatever “The Method” is, it works 🙂."
–Rudolf Gildemeister, ironguides Athlete, runner turned triathlete
The ironguides Run Focus Triathlon Training Subscription plan is designed to develop your triathlon run skills while maintaining or improving swim and bike performance, using the structure and principles The Method to maximize the quality of your training and recovery.
“I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season" Keegan Scott