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Week Beginning 29th November 2010 Ironman Training Schedule
Monday - OFF
Tuesday - BIKE (warm up, 5 x 8min hard with 3min recovery, finish with 10min run as hard as possible)
Wednesday - SWIM (400m drills, 400m tempo, 4x100m, 300m tempo, 3x100m, 200m tempo, 2x100m, cool down), RUN (10 min warm up, 5km at half marathon pace, 3km at slightly faster pace, 2km hard as possible, cool down)
Thursday - BIKE (120min aerobic focussing on cycling efficiency)
Friday - SWIM (400m drills, 2x200m, 4x100m, 8x50m fast, 4x100m, 2x200m), RUN (60min at 11kph 5:30 pace)
Saturday - BIKE (210min steady pace + 20 min run)
Sunday - SWIM (2km sea swim), RUN (90mins steady pace)
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