Week Beginning 6th December 2010 Ironman Training Schedule

Monday - OFF

Tuesday - BIKE (15min steady run, 30min tempo bike, 15min flat out run)

Wednesday - SWIM (400m drills, 100m kick, 8x200m with 30secs rest in between), RUN (10min warm up then 3x2km at 11kph with 5min jog recovery in between) 

Thursday - BIKE (120min focusing on cycling efficiency)

Friday - SWIM (400m drills, ?x100m - swim first 100m at what you feel is race pace, then swim as many 100s as you can at this pace up to a max of 20.  Once the pace drops below this pace then stop.  If you do less than 10 then your pace is too high), RUN (Warm up, 2 x 4K @75% max heart rate , easy run for 3mins between repeats -see how even your two repeats are. The better shape you are in, the closer they will be.) 

Saturday - BIKE (90-100km steady pace)

Sunday - RUN (90mins steady pace), SWIM (2km sea swim)

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