“Training for excellence, with excellent training.”

When you cross the finish line of your IM, you will have accomplished something very special. You will have completed a Half-IM and stepped up and completed a full distance race.

Designed for Intermediate triathletes who are looking to complete a full IM after a half, the primary goal of this training plan is to continue to IMPROVE your fitness from where you were at for the half.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.

Starting 11 weeks before your IM (giving you a recovery week after the half), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a heart rate monitor for the bike training and a GPS watch using pace for the run workouts.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout


• Bike: 3:30hrs continuously


• Run: 2:00hrs continuously

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.