This plan is a set of weekend bricks and long runs for Ironman training for an advanced athlete. A 15 hour per week level of base fitness should be present prior to the 12 week period and average training volume is 15-18hrs per week once you add weekday workouts.
Warm up for 1 mile
2 x 4 miles RI- 1min
run the odd miles at race pace/ even at a steady pace
1 mile cool down
6 mile warm up
6min tempo, 1 min all out
5min tempo, 1 min all out
4min tempo, 1 min all out
3min tempo, 1 min all out
2 min tempo, 1 min all out
Tempo is what feels like 1/2 Iron pace. RPE of 8
Miles 16-18 recovery
Miles 19-27 Repeat
Miles 28-30 cooldown
No break between intervals.
Tempo should be a hard effort, approximately 7RPE
5 hour aerobic ride
40 min run starting at marathon pace for 30min (hold 7:20 pace) using the last 10 min as a cool down.
15 mile endurance run
Hold an aerobic pace for 2 hours. The last hour of the ride, push the pace to IM race pace for 45min (should be in the 20mph zone, just above).
Long ride, add in 2-3 x 30min at IM race pace throughout the ride. Should be 75% FTP
Warm-up for 6 miles
1 mile at race pace/ 1 mile at a steady pace for the next 7 miles