Anyone used Don Fink's 30 week intermediate program?

I'm doing his "competitive" one.  I was planning on doing the intermediate one and then his book said that most people opt for the competitive one over the intermediate because it isn't much more volume.  I like it, especially the short weekday workouts and because the training schedule stays consistent which is the only way I could manage IM training.

I'm doing it now in preparation for the B2B iron distance in Wilmingotn NC this year.  I have a high stress job and the workouts seems to fit easily into my work/family life.  I like that everything is already laid out for me too.  So there is no guess work on what I should be doing that day.  It's laid out clearly in the book.  I've did the half in Charleston SC and I felt that Fink's training schedule had me right on track.  I got derailed a bit due to poor nutrition (ie- nothing other than Heed) on the bike and it hurt my run but I still finished within about 5 minutes of my target time.  

I used it last year for IMWI.  I completed my first half and full IM using it.  I have nothing to compare it to, but I thought it was great! (I didn't get sick of the swims like some others do...but swims are easy to find replacement workouts for...)  I followed it about 90% of the time and I felt like it prepared me for both the HIM and IM.  In fact, I liked it so much that this year I'm using the competitive program for IMWI. 
Good luck!

Similar situation. Due to time constraints, I figured I'd follow Competitive one week, intermediate the next. Not much different except for an extra workout. So it's easy enough to switch between them.

I liked his approach. I liked the consistency. It's so time-consuming that it was easier to just wake up and say "It's Tuesday?...ok then I know I'm heading to the pool."

I also agree about changing up the swims. Not so much the boredom, but when the yardage got long, it started to wear me down. I would limit myself to one day/week at the longer yardage and keep the others a little shorter.

But i showed up at the starting line and it was a no-brainer that I'd finish. So thumbs up for his plan.

I loosely followed the weekly workouts, but followed the weekend workouts pretty much spot on for my 1st IM last summer. I felt fully prepared for my IM and by race day I was just ready to get it over with. The training left no doubt that I'd be able to finish and I came in over 30 minutes under my goal time. I typed up the plan in Excel, if you want it, send me a PM.

do you still have that plan in Excel.
i started to put them on my outlook but its taking forever.

thanks much

I'm planning on using this plan too!!  Can I have thr excel version of it too??  Thanks so much.  That file can then be imported into your planned training here right?

check your email mike. 

AJ pm me your email. 

Awesome... thanks!

I followed the competitive plan for my first IM.  I figured if I missed a workout I was still getting more in that if I had followed the beginner or intermediate plan.  Like others, I did the # of swims on the plan, but did not follow the swim workouts from the book.  I really liked the plan.  I have heard some who are maybe not great runners say they would rather train for the run by distance than by time because they didn't think the plan had enough running in it for them (maybe they only got to 15 miles because they were slower), but I had no problem with it.  I finished my first IM in 13:56:00, about an hour faster than where I thought I'd be.

I'm following the intermediate program now. I'm two weeks away from being done with base weeks. But when I was started it, I was fairly new at swimming and I couldn't keep up so, I didn't bother about them. I just alternated a bike workout with an extra swimming session (the one with 100+ rpm) and now I'm able to keep up with it. I think it's great.
I'm in law school and I haven't missed a workout.

Can someone email me the excel file? my email is my username @ hotmail.com

Thanks in Advance!!!

Thanks for the files!

Thanks for the nice Excel file. I've modified it to reflect the competitive plan... if anyone wants that, send me your email address.

I would love to see a copy - Thank you, [email protected]

For IMLP, I followed the intermediate program to the T with a just a few slightly longer bike sessions at the end. Loved the way it worked into my work schedule. It was the first time I ever followed a structured plan and it seemed to work out great.

11:30 at IMLP
4:57 at Mooseman (as part of the training)

I'm searching for a HIM training plan currently, any possiblity of getting a copy of the excel file?  I'd like to look and see if it would work for me.

Thank you.  [email protected]

wow

that is a great time in my book!

I am going to follow the competitive plan; hope to get the same results!

I used the intermediate program for my 1st IM. Did IMFL this year and finished 1:26 faster than goal time. The only thing I did was increase some of the long bike rides. I think i did 2 century rides and 1 120 miler. After each long bike ride i would run at least 5-10 minutes. Just to get the feel.

I highly recommend this plan to anyone thinking about doing an IM. If you have any question feel free to ask. Good Luck

My husband and I just bought the book.  We are doing Vineman 140.6 in July, which will be our 3rd and 4th IM so we thought we'd try a Be Ironfit plan.  We are still deciding between the intermediate and competitive plan. 

I can't believe how long the plans are though- I've never done an IM specific training plan for 30 weeks.  Although it looks like the first 10 weeks are just base building so hopefully we won't get burned out.  In the past we already had a base established and just did IM specific for 12 weeks so I'm hoping this won't be too much different?

Thanks for the file.

The Ironfit book is a great read for first timers.  I read it cover to cover, twice!  I am doing the competitive plan for CdA. 

I'm in the middle of week 5 (of 30) and my only complaint is that the plan won't catch up to my normal base level until week 11.  I do 12-13 hours a week now versus 7-8 in the plan.

I also think the book is a bit light on the high intensity workouts.  I think both plans call for only 10% Z3-Z4 work each week.  To me, that's a bit light for someone who carries a 10+ hour base into the program.     

I have an Olympic race in March, a HIM in April, then CdA in June.   

Overall, very happy with the book and plans.       

Can I import the excel file into BT?  If so can someone tell me how to do that.  Thanks, Melinda