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Beginner

Iron distance Barcelona - 23 weeks plan for beginner level (from World champs #2 ultra triathlete)

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

5K Level 1 (Nov.) - 12wks

4 days - 1 workout/week (2 - 4 hours)

4 days - 1 workout/week (2 - 4 hours)

2024 "HALF IRON WESTERN MASSACHUSETTS - Springfield " -24 WK - ADV HALF IRON DISTANCE - Triathlon Training ( W/B Race Window & Strength Training for the Advanced Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

BQ 3:30:00 Level 4 (Int./Adv.) Combo Runner

7 days - 2 workouts/week (5 - 9 hours)

7 days - 2 workouts/week (5 - 9 hours)

Half-Iron Distance: 36 Weeks - Intermediate (220 Triathlon "Coach Of The Year")

BQ 3:40:00 Level 4 (Int./Adv.) Endurance Monster

7 days - 2 workouts/week (5 - 9 hours)

7 days - 2 workouts/week (5 - 9 hours)

7 days/week (69 - 82 mi)

7 days/week (69 - 82 mi)

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Running

Marathon

Advanced

15 week Flat course Marathon Plan ( 60-75 miles a week)

6 days - 2 workouts/week

6 days - 2 workouts/week

Walt Disney: Goofy Level 3 (Int.) Combo

5 days - 1 workout/week (3.5 - 7 hours)

5 days - 1 workout/week (3.5 - 7 hours)

12 Weeks Marathon: 75-90 Miles Per Week

Sprint Triathlon - 16 Weeks - By Effort

5 days - 6 workouts/week (4.5 - 6.25 hours)

5 days - 6 workouts/week (4.5 - 6.25 hours)

Hilly Marathon Level 2 (Nov./Int.) - 12wks

5 days - 1 workout/week (3 - 6 hours)

5 days - 1 workout/week (3 - 6 hours)

10k Level 5 (Adv.) Endurance Monster - 12wks

7 days - 2 workouts/week (5 - 8 hours)

7 days - 2 workouts/week (5 - 8 hours)

Marathon Level 1.3 | 12 weeks in km | sub 4:20 h

4 days/week (50 - 57 km)

4 days/week (50 - 57 km)

100 Miles - Intermediate (Hilly/Mountain Course)

2024 "HALF IRON VOULIAGMENI GREECE " - 36 WK - Half IRON-DIST ADV Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the ADV Triathlete)W/EMAIL COACH SUPPORT

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

2025 "HALF IRON PUERTO RICO - SAN JUAN " - 44 WK - Half IRON INT Triathlon Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the INT Triathlete)W/AI GEN RUN GAIT VIDEO ANALYSIS

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

10K - 14 weeks @ 5 runs/week, LR on Saturday (CP test based version)

5 days/week (5 - 5.83 hours)

5 days/week (5 - 5.83 hours)

2024 " HALF IRON DISTANCE - MEMPHIS" -24 WK - ADV HALF IRON DISTANCE - Triathlon Training ( + Strength Training for the Advanced Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

BQ 3:20:00 Level 3 (Int.) Endurance Monster

6 days - 2 workouts/week (3 - 7 hours)

6 days - 2 workouts/week (3 - 7 hours)

2024 "51-FiFTY" - KNOKKE-HEIST - Flanders, Belgium - 18 WK - 1.5K/40K/10K DIST TRAINING (+ Strength Training for the Beginning Triathlete) W/RUN GAIT VIDEO ANALYSIS

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Half Marathon - 14 weeks @ 5 runs/week, LR on Sunday (auto-CP optimizing version)

5 days/week (5 - 6.33 hours)

5 days/week (5 - 6.33 hours)

3k/2 mile Level 2 (Nov./Int.)

6 days - 1 workout/week (2 - 4 hours)

6 days - 1 workout/week (2 - 4 hours)

Base Plan for Youth by Time Level 1 (Nov.)

4 days/week (1 - 3 hours)

4 days/week (1 - 3 hours)

Half-Marathon Level 2 (Nov./Int.) - 12wks

4 days - 1 workout/week (2 - 4.5 hours)

4 days - 1 workout/week (2 - 4.5 hours)

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