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Ben's Ironman Blog
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- Week Beginning 10th January 2011 Ironman Training Program
- Week Beginning 3rd January 2011 Ironman Training Program
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Week Beginning 10th January 2011 Ironman Training Program
Monday – OFF
Tuesday – BIKE (20min steady run, 4 x 10min fast with 2 mins recovery ride, 20 mins hard run)
Wednesday – SWIM (400m drills, 100m kick, 500m, 5 x 100m, 300m, 3 x 50m, 100m, 4 x 25m sprint), RUN (warm up, 13K tempo run, cool down)
Thursday – BIKE (2 hours steady ride focussing on consistency in cadence and smoothness going uphill)
Friday – SWIM (400m drills, 100m kick, 3 x 600m, 4 x 50m sprint), RUN (warm up, 3 x 2k @ 5min pace with 5min run recovery in-between)
Saturday – BIKE (3.5 hours + 30min run)
Sunday – SWIM (2.5k sea swim), RUN (25K steady pace)
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