Overview: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***
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.
15 min Brick Segment Build Z2-Z4
Run out 4 minutes and back 4 mins building speed and pace from Z2-Z4
10 minute cooldown easy
Warm up easy 10 mins
10 x 50 Hard :15 rest
5 x 100 easy :20 rest
20 min run with 5 x 2-3 minute pick ups to race pace
30 mins easy with a few acellerations to Half Ironman Pace no longer than 90 seconds.