Ironman Training Plan L2 140.6 with Strength and Yoga Coach BK

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:18

This training plan is for athletes with previous ironman finishes that wish to incorporate a significant amount of strength and yoga into their training plan. This plan is designed to work in conjunction with the coach and athletes as the workouts will need to be altered depending on how the athlete eats, recovers, race considerations and handles the yoga and strength work.

Sample Day 1
1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 17 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run. CD: 10 min easy run

Sample Day 8
1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 17 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run. CD: 10 min easy run

Sample Day 156
1:00:00
1:00 Farklet

(zone 3 pace) Medium Effort RUN PURPOSE; FARTLEK IS ABOUT SPEED PLAY. THE INTERVALS HELP DEVELOP CADENCE AND SPEED. ENJOY THIS WORKOUT! Warm up well. On rolling course run in Zone 2 with 1-2 minute pick-ups at a medium effort or zone 3. Every 5 minutes or every 10 minutes do a pick up. Form! Cadence! Do these pick-ups at will recover to zone 2 between

Sample Day 156
0:20:00
Pre-Run workout

DO THIS:1:00 min Jumping Jacks
2:00 min Walking Lunges
1:00 min Jumping Jacks
1:00 Jogging in place, HIGH KNEES

THEN DO THIS:
[Goblet squats (optional: 10-20 lb)
Dead lift (optional: 10-20 lb)]
3 sets of 15

NEXT:
Alternating - only as the hamstring allows
BE MINDFUL OF STANDING KNEE/CORE
Step into the position with good form, then back out.
R leg Warrior 3
L Leg Warrior 3
R Leg 1/2 Moon
L Leg 1/2 Moon
Repeat "circuit" 20 times

FINAL:
Stand up. Shake the back out, like a duck shakes his butt.

Sample Day 157
0:30:00
Core and Stability

- Front Plank - hold for 30-60sec (builds core, hip, shoulder stregth/stability) - Side Plank w/ Arm raise - lie on side on the floor w/ elbow resting directly under shoulder. Raise torso off ground so your body is in a straight line from ankles to head. Raise top arm straight up from shoulder, palm up toward ceiling, hold then lower to side again - 10reps both sides - Bicycle Kicks x20 each leg - Ab crunch w/ medicine ball - lie on back over a stability ball -hold medicine ball in your hands - crunch - x15 - Back extension on stability ball - x15 - Opposite Arm/Opposite Leg on stability ball - x15 each side

Sample Day 157
0:20:00
Easy 20 Min Walk

Easy 20 min walk to shake out the legs from yesterday's effort.

Sample Day 158
1:00:00
1:00 Happy Hip

http://youtu.be/x40PTIPxyuQ

Coach BK
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Brave Soul Coaching / Racing, LLC

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.