Macca's Ironman NZ Plan

Overview

I have built a framework of a plan for you guys to give some substance of the balance of work that needs to be done between now and New Zealand. I will build in a run focus later in the new year to prepare us for the MDS. Right now we have to maintain some sort of training post Bahrain that is focused on the workloads we need to get done.

Total Weekly hours : 8 to 14 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (1) swim: Speed/Recovery (1) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 2 m
run: 2h 12 m
ride: 3h 10 m
Total: 7h 24 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (3) swim: Speed/Recovery (2) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 4 m
run: 2h 27 m
ride: 3h 10 m
Total: 7h 41 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (1) run: Hill Repeats Tops & Tails (1) swim: Race Specific Swim (1) run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 11 m
run: 2h 27 m
ride: 3h 10 m
Total: 7h 48 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 15 m
run: 2h 27 m
ride: 3h 25 m
Total: 8h 7 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (3) swim: Elevator run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (2)

swim: 2h 35 m
run: 2h 46 m
ride: 3h 25 m
Total: 8h 46 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Elevator run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (2)

swim: 2h 45 m
run: 2h 46 m
ride: 3h 19 m
Total: 8h 50 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (3)

swim: 2h 43 m
run: 4h 5 m
ride: 3h 19 m
Total: 10h 7 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (2) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (3)

swim: 2h 12 m
run: 4h 5 m
ride: 3h 19 m
Total: 9h 36 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride run: Run Off the Bike - Race Specific (4) ride: Bike Pain Cave

swim: 2h 58 m
run: 3h 45 m
ride: 2h 19 m
Total: 9h 2 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride ride: Bike Pain Cave run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 3h 45 m
ride: 2h 19 m
Total: 9h 2 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (2) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 2h 45 m
ride: 3h 4 m
Total: 8h 47 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) run: Taper Run ride: Taper Bike Spin run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 0h 45 m
run: 0h 59 m
ride: 0h 45 m
other: 0h 40 m
Total: 3h 9 m

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