Your 32 Week Full Distance Plan for Women from a Level 3 British Triathlon Female Coach
This training programme is designed to guide you through a full 32 weeks of training and be prepared ready for race day at an Ironman and includes tips and training advice for Women.
The full distance is a major physical challenge and it is very important that you are ready to undergo the training. We advise anybody taking part in an event like a half-ironman to be in good health, seek advice from your GP if you are in anyway unsure of your physical readiness to complete the training and the race. Do not underestimate what it takes to complete an Ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle.
This programme is a 32 week programme, this means that it is a schedule to lead all the way up to race day and is ideally for those athletes who have some prior experience of triathlon.
The Plan Includes:
- Tips and Training Advice for Women
- Swim, Bike, Run and Transition Sessions
- Strength and Conditioning sessions to help you prevent injuries from a NASM Certified Personal Trainer
- Train to RPE, Heart Rate and Power
- Structured sessions for Zwift, Garmin etc
- Access to your female coach via email
The programme is broken down into 4 main phases that help you to progress physically and the objectives of each phase are explained in more detail prior to each phase. The phases are namely, Base, Build 1, Build 2 and Peak/Taper.
The programme is designed to explain each period, each week and each session in detail. The layout of the programme shows you each week in turn, where possible you should stick to the structure as it has been laid out in the best possible nature for you to physically train. The schedule is based on an athlete having more available training time at weekends.
There is 1 rest day per week, this should be a day of complete rest, no exercise!!
This programme does not include any training races, however you are strongly encouraged to take part in some training races as an opportunity to experiment with equipment, clothing, nutrition and race pace strategies. When preparing for Ironman UK you should consider using a 70.3 distance race as a warm up, this should be done approximately 7-10wks before race day, you are also encouraged to think about cyclo-sportives as a way to boost your cycling and a half marathon to test your running. Over this distance the long training sessions and BRICK workouts are just as crucial as racing.
Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introduction/kick off email and your free 30-day Training Peaks premium coupon. I will also email you hints/tips specific to the relevant part of the plan and gives you best option to ask any questions you have on your training journey!
My name is Karen I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach & British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Good luck with your training and triathlon event!
Read what other Athletes a saying about my plans
My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.