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.

The Training Plan Source Powered By IREP Athletics
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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.