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

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

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

Sample Day 2
0:10:00
10 min Warm up easy

Warm up easy 10 mins

Sample Day 2
0:10:00
10 min cooldown

10 minute cooldown easy

Sample Day 2
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 2
0:15:00
15 min Brick Segment Build Z2-Z4

15 min Brick Segment Build Z2-Z4

Sample Day 3
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 4
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 5
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.

IREP ATHLETICS
|
IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.