This plan is designed for athletes who have recently completed their first Ironman, and who are looking to build upon their fitness level and build a solid base of fitness before tackling the harder and longer Ironman and ultra marathon distance.
Please read the full guide and read more about the plan. If you're a new runner, it's a good idea to also read the Beginner Runner Training Program , which is designed specifically for that purpose.
The main difference between this plan and the Sprint plan is that you will be doing less training in your base and more in your race-specific sessions. That is not to say that you will be doing a lot less total work, because I want you to gain all the benefits of having a base level of fitness, but you will not be doing a lot of total volume or endurance-style work in your base. This is more of a focused type of training. The plan is based on average fitness, with a little bit of emphasis on speed and power.
The Ironman training plan, as you will see, is very similar to a Sprint Triathlon training plan. It is aimed at improving your time in the Sprint distance, based on the better race positions you can achieve in that event, while still improving your overall fitness for competing in the IM distance. This plan is suitable for both Sprint and Ironman distances, but is geared for the long distance runner who is more suited to the IM distance.
Based on this training plan, for a competitive triathlete, using the Fink formula, the total volume of the base training is approximately 20 hours, spread over 8-10 sessions (each session is approximately 3 hours).
Congratulations on your Ironman! I personally loved his training plan, as you stated. That being said, I am disappointed that you had to hunt down his book to use it. (I would guess you bought it, as it seems to be a good resource). There are some things I would like to mention about this plan: