-  HOME  -  WORKOUTS  -  RACES  -  IRONMAN  -  SPONSORS  -
  -  FORUM  -  ADVICE  -  PEOPLE  -  PICTURES  -  INNER CIRCLE -

Ironman Training Schedule (for calendar year 2003)

Disclaimer: The following is Rich Izzo's Ironman training schedule (for calendar year 2003, Ironman Idaho). It is meant only as a guide.  Feel free to follow it or modify it to your purposes as you see fit.

Weeks 1-13, Base  Dec 30 - March 23

General pattern unless otherwise specified
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim LSS   SD        
Bike   WT   WT   LSB  
Run   ER   ER     LSR

 
  Week Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Base 1

12/30-1/5

 1 Swim 1800   10x100         
Bike   45min   45min   1.5hrs WT  
Run   45min   45min   5 miles Boston Buildup 10k
1/6-1/12 2 Swim 1800   10x100         
Bike   45min   45min   2 hrs, (WT 1:45)  
Run   45min   45min   5 miles 1 hour
1/13-1/19 3 Swim 1800   10x100         
Bike   45min   45min   1.5 hrs  
Run   45min   45min   5 miles Boston Buildup 15k
1/20-1/26 4 Swim 1800   10x100         
Bike   30min   30min   1.5 hrs  
Run   30min   30min   5 miles 1 hr
Base 2

1/27-2/2

 5 Swim 2000   12x100         
Bike   45min   1 hr   2.5 hrs 45 mins
Run   1 hr   45min   5 miles 1.5 hrs
2/3-2/9 6 Swim 2000   12x100         
Bike   45min   1 hr   2.5 hrs 45 mins
Run   1 hr   45min   5 miles Boston Buildup 20k
2/10-2/16 7 Swim 2000   12x100         
Bike   45min   1 hr   2.5 hrs 1 hr
Run   1 hr   45min   5 miles 1:45 hrs
2/17-2/23 8 Swim 2000   12x100         
Bike   45min   1 hr   2.5 hrs 1 hr
Run   1 hr   45min   5 miles 2 hrs
Base 3

2/24-3/2

 9 Swim 2000   14x100         
Bike   45min   1 hr   3 hrs 45 mins
Run   1 hr   45min   5 miles Boston Buildup 25k, 2:15
3/3-3/9 10 Swim 2000   14x100         
Bike   45min   1 hr   45 mins 2 hrs or 25m
Run   1 hr   45min   Brooklyn 1/2, <1:38hrs 30mins
3/10-3/16 11 Swim 2000   14x100        
Bike   45min   1 hr   3:30 hrs  
Run   45min   45min   5 miles 2 hrs
3/17-3/23 12 Swim 2500   2000        
Bike   25min   45min   3 hrs  
Run   30min   20min     2:30 hrs, Boston Buildup 30K
3/24-3/30 13 Swim 2500   2000        
Bike   25 min   45min   2 hrs  
Run   30 min   20min     1 hr 

 

Weeks 14-23, Build 1,2,  March 31- June 8

General pattern unless otherwise specified
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim LSS   I        
Bike   MSB   T   LSB  
Run   TW   ER     LSR

  Week Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Build 1

3/31-4/6

 14 Swim 2200   20x100        
Bike   4 hrs   4hrs   4 hrs 1 hr
Run   TW 4x1mile ER 1 hr ER 1 hr    5 miles 2:15 hrs
4/7-4/13 15 Swim 2400   22x100        
Bike   4.5 hrs   4.5 hrs   120 miles 1 hr 
Run   TW 5x1mile ER 1 hr ER 1 hr    5 miles 2 hrs 
4/14-4/20 16 Swim 2600   24 x 100        
Bike 1 hr 5 hrs   5 hrs   85 miles 1 hr
Run   TW 6x1mile  ER 1 hr ER 1 hr   5 miles 3 hrs
Recovery 

4/21-4/27

 17 Swim 2500   2000        
Bike   25min   45min   120 miles 1 hr
Run   30min   20min   5 miles 2 hrs
Build 2

4/28-5/4

 18 Swim 2800   28 x 100        
Bike   4.5 hrs   4.5 hrs   50 miles  
Run   TW 6x1mile  ER 1 hr ER 1 hr     RACE <1:36 hrs, LI 1/2 Marathon
5/5-5/11 19 Swim 3000   32x100        
Bike   5 hrs   5 hrs   120 miles 1 hr
Run   TW 7x1mile ER 1.5hr ER 1 hr   10 miles 2 hrs
5/12-5/18 20 Swim 3200   3600        
Bike   5.5 hrs   5.5 hrs     50 miles
Run   1 hr 1 hr 30min   RACE Queens 1/2 marathon <1:35 30 mins
Recovery

5/19-5/25

 21 Swim 2500   2000        
Bike   25min   45min   120 miles 1 hr
Run   30min   20min   10 miles 2 hrs
5/26-6/1 22 Swim 3600   38x100        
Bike 1 hr 5.5 hrs   6 hrs   120 miles 1 hr
Run   TW 8x1mile ER 1.5hrs ER 1.5hrs 1 hr 5 miles 2 hrs
6/2-6/8 23 Swim 4000   40x100        
Bike   6 hrs   6 hrs   85 miles  
Run   1 hr ER 1.5hrs ER 1.5hrs   5 miles 3 hrs

 

Weeks 24-26, Taper,  June 9 - June 29

  Week Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/9-6/15 24 Swim 4000   4000 2000   White Pond  
Bike   2 hrs   2 hrs   75 miles 1 hr
Run   1 hr   1 hr   3 miles 1:30 hrs
6/16-6/22 25 Swim 4000   4000     Open Water  
Bike   1 hr   1 hr   50 miles  
Run   45 min   45 min     1 hr
6/23-6/29 26 Swim 1000     30 min 30 min 20 min  
Bike   45min   45min 30 min 20 min  
Run   30min     20 min