Share This


I’ve used a 36 week program developed by Mike Lierandi for three years and has gotten me to Ironman Championships in Kona on my 3rd year, with a 9:48 Ironman Canada. I have a swim background with 4 years of rec marathon training under my belt before I started my first Ironman in 2010. I am also self coached and work full time in the construction industry. The work load goes from 11 hours all the way up to a maximum on 22 hours. (roughly 400kms peak) per week.

I’m going to take this program one step further for a little more competitive athlete and condense it into 26 weeks for Ironman Couer D’alene on the 23rd of June. This program will start on Dec 31st.

It is designed for the 2013 season, anyone with a few ironmans under their belt and haven’t had more then 2 months off since their last ironman can jump on try it out. I’ll try and post every Sunday night for the full week. The program will go in 4 week cycling with the 3th week being a peak week. It will continually build with each month and will have at lease one tough session per week, per disciplined.



Here is a quick breakdown:


Swim – moderate intensity & duration (generally 2300-3000 meter distance)
Bike/ or Run – low intensity & duration/(generally 5-6.5 miles)


Swim – moderate-to-high intensity, lower duration
Bike – moderate intensity,moderate duration (generally the toughest, highest intensity for bike)

Wednesday:  Biggest week through out the work week.

Run – moderate-to-high intensity, moderate duration (generally done first thing before work)
Bike – moderate intensity, low-to-moderate duration (longest session of the week)


Swim – low intensity, long duration
Run – high intensity, moderate length-  (usually alternate between track and treadmill-toughest of the week)


Complete recovery day–Sometimes use this for the bike or run workout from Monday

Saturday: Generally the biggest day.

Bike – longest duration, moderate-to-high intensity
Run – moderate intensity & low-to-medium duration (some weeks it will get switched up with a tough speed session)


Run – longest duration, lowest intensity
Bike – short duration, low intensity (some weeks this bike will get pumped up a little to grab some extra kms)