Ironman Race Week (Sunday) - Be Ready to Respond, Evolve and Perform on Race Day

Author

Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

All plans by this Coach

Length

1 Week

Typical Week

1 Day Off, 4 Bike, 2 Run, 2 Swim, 1 Race

Longest Workout

0:40 hrs swim
0:30 hrs bike
0:40 hrs run

Plan Specs

triathlon ironman

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

CertsOverview:For those struggling to decide what to do on race week this is a sure fire way to come to race day ready to Respond, Evolve and Perform for 140.6 miles.

Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:52
Training Load By Week
Average Weekly Training Hours: 02:52
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:15:00
15 min Brick Segment Build Z2-Z4

15 min Brick Segment Build Z2-Z4

Sample Day 1

0:07:59
8 minute Run Brick Segment

Run out 4 minutes and back 4 mins building speed and pace from Z2-Z4

Sample Day 1

0:10:00
10 min cooldown

10 minute cooldown easy

Sample Day 1

0:10:00
10 min Warm up easy

Warm up easy 10 mins

Sample Day 2

0:40:00
2012m
2200 - 10 x 50 hard + 5x 100 easy

10 x 50 Hard :15 rest
5 x 100 easy :20 rest

Sample Day 3

0:40:00
40 min easy run with pick ups

20 min run with 5 x 2-3 minute pick ups to race pace

Sample Day 4

0:30:00
30 mins easy with 4-5 accelerations

30 mins easy with a few acellerations to Half Ironman Pace no longer than 90 seconds.

Ironman Race Week (Sunday) - Be Ready to Respond, Evolve and Perform on Race Day

$19.99 - Buy Now