WEEK #10 (19-03-2009) - Training for Ironman

Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

MAIN SET

3 x 400 w/2:00 rest after each

#1 @80%, #2 @85+%, #3 @90+%

COOL DOWN

16 x 25 IM order w/5 sec rest

RUN 1:15

This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one.

15:00 warm up jog

Intermediate set:

4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)

-- no additional rest between sets

MAIN SET - BIG TARGET

3 sets of the following:

1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery

2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery

-- extra (800m / 4:00) recovery jog after each set

-- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better!

Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.