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2012-03-10 11:43 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

If anyone has this plan in an excel file could you please share?  [email protected]

 

Thanks in advance.



2012-03-11 10:02 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
I really want to go for a 2hr run today...its nice out and I really just want to do a nice, long, steady run, but "the plan" calls for a long run of 1:00 (or 1:15 dont have in front of me) this week. anyone see harm in stretching it a bit? I keep hearing "follow the plan"...and not sure if a little extra is harmful.
2012-03-11 10:04 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

TheCuse - 2012-03-11 11:02 AM I really want to go for a 2hr run today...its nice out and I really just want to do a nice, long, steady run, but "the plan" calls for a long run of 1:00 (or 1:15 dont have in front of me) this week. anyone see harm in stretching it a bit? I keep hearing "follow the plan"...and not sure if a little extra is harmful.

I went out yesterday for a 1:20 run and it was just so damn nice out I couldn't bring myself to turn around until I was an hour out. As long as you feel good (last few days and now), I wouldn't worry about it. Just keep the intensity down.

2012-03-11 12:10 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
neweyes - 2012-03-11 10:04 AM

TheCuse - 2012-03-11 11:02 AM I really want to go for a 2hr run today...its nice out and I really just want to do a nice, long, steady run, but "the plan" calls for a long run of 1:00 (or 1:15 dont have in front of me) this week. anyone see harm in stretching it a bit? I keep hearing "follow the plan"...and not sure if a little extra is harmful.

I went out yesterday for a 1:20 run and it was just so damn nice out I couldn't bring myself to turn around until I was an hour out. As long as you feel good (last few days and now), I wouldn't worry about it. Just keep the intensity down.

Awesome thanks for the input...thats all i want is a nice slow run without 3 layers of clothes on!

2012-12-01 8:01 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Would you please e-mail me the competitive excel file? [email protected]!
2012-12-04 6:19 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Bdward - 2012-12-01 9:01 PM

Would you please e-mail me the competitive excel file? [email protected]!


Here it is from earlier in the thread

DaveL - 2011-04-20 9:36 PM

here is the competitive program online in excel, I just started the plan on Monday for my HIM in September.

 

http://iamtri.com/group/ironmanlouisville2011/forum/attachment/download?id=1984656%3AUploadedFi58%3A380170



2012-12-18 9:22 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
I'm going to start training for Ironman Louisville on Jan. 1, and the Iron Fit plan was recommended to me. I'm going to do the Competitive Plan; if you're doing the same, Iron Fit is only $4 on Amazon for the Kindle ebook, which is a steal. I got it and it's definitely worth it. 
2012-12-21 10:20 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

Anyone have the intermediate or beginner plan on excel?  Can you send it to me?

[email protected]

2013-03-09 8:38 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

Hi everyone, I'm also following the competitive program in preparation for my first full IM in September.  So far, so good.

 

I do have a question, and I'm sure this a complete nube question to ask:

Reading the race prep chapter, he recommends getting used to what ever "energy drinks" they will have on the course.  Is this in reference to just normal old Gatoraid type drinks, or are we talking about something else here?

And can you recomend any in particular that have worked well for you?

2013-03-10 11:05 PM
in reply to: #4653390

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Means getting used to the same nutrition they will be providing at the aid stations at your race.  Usually the website of your race will list what they are going to be providing.
2013-03-18 7:45 PM
in reply to: #2952392

Subject: RE: Anyone used Don Fink's 30 week intermediate program?
If anyone has an excel file to send me that would be great.  I 'd like to take a look at Beg-Advanced.  E-mail is [email protected]


2013-03-21 10:45 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

JLH79 - 2013-03-18 8:45 PM If anyone has an excel file to send me that would be great.  I 'd like to take a look at Beg-Advanced.  E-mail is [email protected]

 

You can buy a kindle copy of the entire book (including the plans) on Amazon for only $4.  And you wont be violating any copyright laws in the process.

2013-03-21 1:29 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Just bought the kindle version looks a bit light the first 5 weeks but looks challenging after the base period
2013-03-21 1:44 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

dmascardo - 2013-03-21 11:29 AM Just bought the kindle version looks a bit light the first 5 weeks but looks challenging after the base period

I agree - I'm currently in week 4 and although it does seem lite so far, I know the harder part is coming, and the consistency of doing 1 to 2 workouts six days a week is great mentally and physically and I can feel my base fitness improving.  I guess that's why it is called the "Base" period.  About once a week, usually on the Saturday ride, I get the feeling it is not long enough - like 1.5 hour cycle when my mind wants to say I should ride 60-75 miles.  But no sense getting burned out too early, right?

2013-03-21 3:32 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
All about staying consistent till the very end i already downloaded the open tri program and already adjusted the dates but was hesistant on the 36 week program and was torn between his program and don's - bought the book and made much more sense given I work 50 hr weeks + family. Only thing I will be doing is adding 1-2 more easy runs, legs feel better with filler runs and will help me come race day. I start May 12th
2013-03-22 10:53 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
I'm in week 14 of the competitive programme. In isolation, each workout looks easy but  don't be fooled, it is a well constructed plan that builds on fatigue, pushes your limits without overtraining. The only adjustment I've made is to make the long weekend bike rides longer as I find that 2 -3 hours even a few weeks ago, wasn't enough. I used to be dedicated to Matt Fitzgerald so am keen to see if I feel any difference on race day.


2013-03-22 11:22 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

I am planning to start the 30 week plan this weekend, which is 32 weeks out from IMFL. This give me two "cheat" weeks for when I am out of town in May and July.  I know I enjoy my vacation more if I don't feel guilty about getting behind in my training.

I am curious to see how this plan is preparing us for IMFL. It will be our first full and my husband and I have not biked or swam the amounts we wanted to during the winter months. So I am truly counting on this plan to do magic for us Foot in mouth

2013-03-26 7:03 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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Edited by crr5071 2013-03-26 7:04 AM
2013-03-26 7:32 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
I am on week week 8 for IM Wisconsin.  I am loving it so far, Its cold still here in Iowa and cant wait to ride outside!  I was a competitive swimmer so Instead of the 2,500 yards swimming I do about 3,500-4,000.  The weeks ahead are going to be more of a challenge, and I am ready  
2013-04-25 9:01 AM
in reply to: #2952392


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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

Currently on week 20 (last week of build) of the intermediate programme, with 11 weeks to goto until Challenge Roth in Germany.

My observations:

The base 10 weeks feel easy - they are meant to be as they prepare the body for the harder efforts to come and the longer durations. Do not skimp this stage! Enjoy it - its nice (and the hard work is to come). I had a little increase in my running speed (e.g. 9:20 min /mile to 9:09)

The build 10 weeks become challenging. The introduction of the Z4 efforts help build power and speed - I have had a larger increase in my running speed (e.g. 9:09 min/mile to 8:45)

I hope to continue to build speed in the peak phase!

The 2 key sessions are the long run and long bike - don't miss these as these really push the fitness forward. I'm on plan for the run times (2hrs run today), but am longer on the bike (upto 80 miles, 5hrs) - but always within Z2. I'm also going to be doing some 6hr rides as well (which is longer than in the plan). Also as i get closer to the race my long rides will be done at race pace (upper Z2). 

I've also taken a day off here and there if my body was really tired.

HTH and keep on training!

2014-06-10 8:39 AM
in reply to: Triceratops


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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
I'm doing my first IM triathlon this year, in 6 weeks time in fact, and have been using the Don Fink intermediate training plan, which has been great, but does anyone else have trouble keeping their HR in Zone 2 when running off the long bikes? Anything over 4 hours on the bike and when I start to run my HR climbs and jumps between Z3 and Z4. I can only get it down by walking, then as soon as I start running again (and not that fast, I understand that you have to lose the ego if you want to complete an IM) it will spike.

I worry that I will not be able to complete the full marathon if I can't get my HR back into Z2. Am I doing something wrong?


2014-06-24 9:46 PM
in reply to: moleseee

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Older thread, I know, but curious to see what the results were for all of you. Right now I am on week 11 of Fink's competitive program and it seems like there are now a lot of bricks. I haven't done a good job doing the Z2-Z3, etc. because I am doing a HIM in July. I did not want to let go of all of my speed quite yet. I plan to "do the race" and not be super fast, but still want to be close to my time from past races. I am having a terrible time losing my speed and feel like a failure even though I know that all of these slower workouts serve a purpose. Geesh, it's tough. I am hoping I will be happier on race day for all of it. Right now I don't feel like my rides/runs are very long. This week I am actually adding in a 3:30 bike when the plan calls for under 3 hours. I figured I needed at least one of those before the HIM in July for confidence!

Hope to hear from some of you that have been successful with the plan...
2016-12-27 1:02 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Hi,

I don't suppose the excel file for the IM training is still available at all please?

I need a plan for the France IM in Aug.

If it is still available, that would be hugely appreciated.

Thanks

Brendan
2016-12-27 7:30 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Originally posted by Br3nnie

Hi,

I don't suppose the excel file for the IM training is still available at all please?

I need a plan for the France IM in Aug.

If it is still available, that would be hugely appreciated.

Thanks

Brendan


Try this if no one has the above file:

http://www.beginnertriathlete.com/discussion/training/training-plan...

Edited by kloofyroland 2016-12-27 7:43 PM
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