Pete Jacob’s 2012 Ironman Program

“I didn’t do anything special to win Kona, I just did what I needed to”

In 2008, Pete Jacobs created with his than coach Allan Pitman a plan to win the Ironman World Champions within five years.

Pete’s results at Kona looked like:

  • 2008 – Finished 60th
  • 2009 – Finished 8th
  • 2010 – Finished 9th
  • 2011 – Finished 2nd
  • 2012 – Finished 1st

While Pete isn’t a high volume athlete, he is very much focused on good technique and staying in tune with his body and isn’t afraid to take a rest day or turn a hard session into an easy session. After the 2011 Ironman World Championships, Chris McCormack asked Pete what he will change for the coming year. Pete replied he doesn’t need to change anything, he simply needs to improve by 1%”.

For the lead up to the 2012 Ironman World Championship, Pete’s weekly training didn’t really change that much, he would add more run volume if he was feeling good. Each week looked like:

  • Monday: Run 20km + Swim 4km with 1k warm up, 7x 400 leaving on 5:30
  • Tuesday: Swim 2.5km easy + Plates
  • Wednesday: Bike 4hrs + Swim 3km with 1km TT + Run 45min easy
  • Thursday: Run with 4x 1km intervals + Run 1:15hr
  • Friday: Bike 5hrs
  • Saturday: Run with 2x 3km intervals
  • Sunday: Bike 5hrs + Swim with 5x 400 leaving 5min

What does Pete’s training look like now?

Pete’s training is very much aerobic base training with all his bike and runs done at MAF heart rate. His average training week looked like:

  • Monday: Light gym session
  • Tuesday: Run 15-20km + Swim or recovery ride + Strength session
  • Wednesday: Bike 2-3hrs + Swim 4km
  • Thursday: Run 15-20km + Bike 2hrs
  • Friday: Easy ride/swim/run/gym
  • Saturday: Bike 3hrs + Swim 2km
  • Sunday: Run 25-30km + Ocean swim 2km

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