I’m now in my most important 8 week training to build up to my race distance. Searching online I found a famous 13 hr Ironman in under 13 hours training per week and plan to use this to guide my remaining training.
After a week off from my injury I jumped right back in last weekend with 2.5Hr turbo trainer ride on Saturday followed by a 2 hour 40 minute run on Sunday. Probably not the most sensible way to get back into training and ended up with a painful right hip and a sore left knee afterwards. This could be a result of my banged up knee from the crash the prior week.
Decided therefore to stick to the plan and fully rest on Monday and get back into the plan for the remaining time I have up to the race. The unadapted plan is below:
13 Weeks to a 13-Hour Ironman
| 8 Weeks | Swim | Bike | Run | Totals | |
| Date | Day | Time | Time | Time | |
| 14-Oct | Mon | ||||
| 15-Oct | Tue | 60 | |||
| 16-Oct | Wed | 75 | |||
| 17-Oct | Thu | 60 | 45 | ||
| 18-Oct | Fri | ||||
| 19-Oct | Sat | 75 | 210 | ||
| 20-Oct | Sun | 150 | |||
| Totals | 195 | 285 | 195 | 11.25 | |
| 7 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 21-Oct | Mon | ||||
| 22-Oct | Tue | 60 | 15 | ||
| 23-Oct | Wed | 75 | |||
| 24-Oct | Thu | 60 | 60 | ||
| 25-Oct | Fri | ||||
| 26-Oct | Sat | 75 | 240 | ||
| 27-Oct | Sun | 165 | |||
| Totals | 195 | 315 | 240 | 12.50 | |
| 6 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 28-Oct | Mon | ||||
| 29-Oct | Tue | 60 | |||
| 30-Oct | Wed | 60 | |||
| 31-Oct | Thu | 60 | |||
| 1-Nov | Fri | 60 | |||
| 2-Nov | Sat | 90 | 45 | ||
| 3-Nov | Sun | ||||
| Totals | 120 | 150 | 105 | 6.25 | |
| 5 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 4-Nov | Mon | ||||
| 5-Nov | Tue | 60 | 30 | ||
| 6-Nov | Wed | 15 | |||
| 7-Nov | Thu | 30 | 30 | ||
| 8-Nov | Fri | ||||
| 9-Nov | Sat | 60 | 240 | ||
| 10-Nov | Sun | 135 | |||
| Totals | 120 | 300 | 180 | 10.00 | |
| 4 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 11-Nov | Mon | ||||
| 12-Nov | Tue | 60 | |||
| 13-Nov | Wed | 60 | |||
| 14-Nov | Thu | 60 | 30 | ||
| 15-Nov | Fri | ||||
| 16-Nov | Sat | 90 | 270 | ||
| 17-Nov | Sun | 150 | |||
| Totals | 210 | 330 | 180 | 12.00 | |
| 3 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 18-Nov | Mon | ||||
| 19-Nov | Tue | 60 | 30 | ||
| 20-Nov | Wed | 60 | |||
| 21-Nov | Thu | 30 | 45 | ||
| 22-Nov | Fri | ||||
| 23-Nov | Sat | 90 | 300 | ||
| 24-Nov | Sun | 180 | |||
| Totals | 180 | 360 | 255 | 13.25 | |
| 2 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 25-Nov | Mon | ||||
| 26-Nov | Tue | 60 | |||
| 27-Nov | Wed | 60 | |||
| 28-Nov | Thu | 60 | |||
| 29-Nov | Fri | 60 | |||
| 30-Nov | Sat | 60 | 30 | ||
| 1-Dec | Sun | 45 | |||
| Totals | 120 | 165 | 90 | 6.25 | |
| 1 Weeks | Totals | ||||
| Date | Day | Time | Time | Time | |
| 2-Dec | Mon | ||||
| 3-Dec | Tue | 30 | |||
| 4-Dec | Wed | 45 | |||
| 5-Dec | Thu | 30 | |||
| 6-Dec | Fri | ||||
| 7-Dec | Sat | 20 | 10 | ||
| 8-Dec | Sun | RACE DAY | RACE DAY | ||
| Totals | 30 | 65 | 40 | 2.25 |
