WEEK #5 (15-02-2009) - Training for Ironman

Sunday

RUN 1:55

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes

INTERMEDIATE SET

6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test

-- jog for 3:00 between repeats

-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.

Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the intensity gradually to under 50% by the end.

BIKE 1:05

Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to

70% for 20:00, then

65% for 10:00, finishing with

60% and below for the final 5:00.