Subject: RE: Novice training plan beginning probably need more info for a real good response like how many hours have you been swimming biking and running per week. what is your current longest so far in each area? What's your swim background? Over the next 15-20 weeks you should build to a minimum of 8 hrs a week, Minimum 3 swims 3 bikes and 3 runs. Long run 1:30 long bike should be 2 hr., long swim should be at 2000 m. These are the minimum to start your ironman build. Build up to these by starting where you are at and increasing your volume by no more than 10% a week. Do one long and two intermediate on the bike and run (IE. 4 hrs bike per week = 1, 2hr bike and 2, 1 hr bikes) The most important thing is consistency over time. be consistent life will happen but your 8 hr week can not consistently become a 4 or 6 hr week. Build fitness but not more than a 10 % increase per week or you will start overtraining. eventually you will be getting to 15-20 hr training weeks but in order to get there, you have to start your build now and gradually increase. good luck |