Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
All plans by this Coach15 Weeks
1 Custom, 5 Run, 3 X-Train
1:27 hrs
running 10km intermediate advanced masters pace based tss based
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MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00
https://youtu.be/rWM1jAHZwu8
WU reactive training 10'
https://youtu.be/HKerh1nrfxw
https://youtu.be/tm_dgPfO-Ew
WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr/1'spinning fast
Cadence: each 5'', execute 15 steps
TT- 0:55
Warm up:
It is essential that these exercises precede the training.
Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew