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This kickstart plan from coach Cliff English will build a solid foundation to get you Ironman-ready without exceeding 18 training hours per week.
We recommend that the athlete starting this program have at least a few weeks of training under their belt—they should be able to ride for 3 hours or so and run 75-90 minutes. We also strongly recommend that athletes train only lightly the week prior to starting this program.
Ideally you should start an Ironman block rested and healthy with no injuries. It is key for an athlete to look at his/her year and figure out what Ironman race they are preparing for and if they are racing 70.3 s or other distances prior to the IM block. They should finish their races a week or two prior to starting the Ironman plan and preferably after a little break or vacation. We also recommend doing a tune-up race around weeks 9 or 12.
Sixteen weeks is ample time to get in a very solid preparation for an Ironman. The first phase of this plan is geared towards creating consistency with your training and adapting to the structure and routine ofbeing on a program.