Six Months to IRONMAN: Structuring the Perfect Training Week | Ep 569
Oxygenaddict Triathlon Podcast
Planned Walk Breaks Improve Long Runs
Rob recommends a 9:1 run/walk pattern for long runs to reduce soreness and aid next-day recovery.
Following on from last week's episode ("How to Train for IRONMAN in Six Months"), Coach Rob continues the Six Months to Ironman series by breaking down how to structure the perfect Ironman training week so you actually absorb the work, stay healthy, and arrive on the start line ready to perform.
This is the exact framework we use with hundreds of busy age-groupers juggling work, family, travel, and real life.
In this episode, you'll learn:
The golden rule of Ironman week design - why protecting tomorrow matters more than smashing today)
The four key sessions you must protect every week when life gets busy
How smart session placement can reduce injury risk and improve performance
Why more training isn’t better if you can’t absorb and recover from it
How to use a weekly recovery day properly (and why it’s the most important day of the week)
What to do when you miss a session
Why Ironman race pace almost always feels too easy in training
How planned walk breaks make you a stronger long-course runner, not a weaker one
How to use indoor platforms like Zwift without sabotaging your long rides
The discipline of finishing most weeks thinking: “I could have done more”
Whether you’re training for your first Ironman, your first 70.3, or you simply want a smarter, more sustainable way to train alongside a full-time job and family life, this episode will help you build a week that actually works.
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SPONSORS
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Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
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Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
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