Intermediate - Endurance focused 140.6

Average Weekly Training Hours 12:09
Training Load By Week
Average Weekly Training Hours 12:09
Training Load By Week

Geared for Paul Mickler. Weekly time is based on the following paces: 2:20-2:30 per 100 swim 15-16 mph bike 10 min mile runs Averaging 15 hours a week, this 26 week program is a continual progression on volume for Ironman North Carolina. Every 4th week is recovery week and then going back to training. The plan calls for lifting and core. If time crunched, look to pass the lifting but not the core.

Sample Day 1
0:40:00
1554m
Swim Drills: Form - 60 min 1700 yd

WU: 200 easy swimming. 4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water. Then 8x50 drills, all on 20" rest. 2x50 are CFD (closed fist drill), 2x50 are SAD (Single arm drill), 2x50 are CFD, 2x50 are Swim. Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50. Swim another 100 easy CFD. Last set is 4x50 Swim golf. How does your score compare to the first go-around? Easy 100 CD.

Sample Day 2
1:00:00
54 minutes - 5 min run/1 min walk

Walk for 6 minutes building into a power walk. Then run for 5 minutes and walk for 1 minute. Your HR should be 74% of TH

Sample Day 2
0:30:00
Preparation Lift

1. Hack Squat - 20, 15, 10 2. Lat Pull Down - 20, 15, 10 3. Leg Press - 20, 15, 10 4. Seated Row - 20, 15, 10 5. Leg Extension - 20, 15, 10 5. Hamstring Curls - 20, 15, 10

Sample Day 3
1:00:00
Aerobic Z1 Ride #1 (steady state)

Ride in Z1 for the entire duration. HR should be in low Z1 and gradually work your way into high Z1. We are only looking at your HR currently, ride to what your HR is dictating.

Sample Day 4
1:00:00
54 minutes - 5 min run/1 min walk

Walk for 6 minutes building into a power walk. Then run for 5 minutes and walk for 1 minute. Your HR should be 74% of TH

Sample Day 4
0:30:00
Preparation Lift

1. Hack Squat - 20, 15, 10 2. Lat Pull Down - 20, 15, 10 3. Leg Press - 20, 15, 10 4. Seated Row - 20, 15, 10 5. Leg Extension - 20, 15, 10 5. Hamstring Curls - 20, 15, 10

Sample Day 5
0:40:00
1554m
Swim Drills: Form - 60 min 1700 yd

WU: 200 easy swimming. 4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water. Then 8x50 drills, all on 20" rest. 2x50 are CFD (closed fist drill), 2x50 are SAD (Single arm drill), 2x50 are CFD, 2x50 are Swim. Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50. Swim another 100 easy CFD. Last set is 4x50 Swim golf. How does your score compare to the first go-around? Easy 100 CD.

Chad Zeman
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Pure Grit Multisport

Here at Pure Grit Multisport we strive to help you maintain a healthy balance between your workout/racing goals and your life. That’s why we have created such a wide array of different workout options for you to meet your needs and no junk miles!

Whether you have 5 hours a week or 25, we will set you up for success with little risk of injury. We want to know you athletically and personally so we can have a successful partnership and reach your goals.