IRONMAN TRAINING PROGRAM: WEEK 10
Updated: 8 hours ago
MONDAY
AM: SKI / ERGO SESSION:
5,000M (30 MINS) @ 70% TECHNIQUE (INC. 6 X 10 SECS, 5 X 15 SECS, 4 X 20 SECS @ 100%)
PM: SKI / ERGO SESSION:
15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST
2 MINS ON @ RACE, 60 SECS OFF (EASY FLOAT), 2 MINS ON @ RACE, 60 SECS OFF (EASY FLOAT) X 8
10 MINS WARM DOWN EASY ENJOY
TUESDAY
BOARD SESSION:
8 X 3 MIN @ 80% ON 5 MIN (RESISTANCE BAND)
STRENGTH:
CROSS FIT / STRENGTH TRAINING
WEDNESDAY
SKI / ERGO SESSION:
15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST
9 x 3 MIN (BUILD 70, 80, 90% EACH MIN) ON 4 MIN (RESISTANCE BAND)
10 MINS WARM DOWN EASY ENJOY
RUN SESSION:
HILL REPEATS @ 90% 6 X 3 MIN ON 7MIN (EASY JOG BACK)
THURSDAY
BOARD SESSION:
10 MIN W/U (INC: 4 X 30 SECS @ 90%)
1:30 MIN @80%, 1 MIN @ 60% X 6
30 SECS VERY FAST ON 3 MIN X 5
EASY WARM DOWN
STRENGTH:
CROSS FIT / STRENGTH TRAINING
FRIDAY
SKI / ERGO SESSION:
10KM (10,000M) AEROBIC @ 70% TECHNIQUE
SATURDAY
SKI SESSION:
10 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST
12 x 4 MIN ON 6 MIN (2, 4, 6, 8@ 90%, 1, 3, 5, 7 @ 80%)
10 MINS WARM DOWN EASY ENJOY
RUN SESSION:
HILL REPEATS @ 90% 6 X 3 MIN ON 7MIN (EASY JOG BACK)
SUNDAY
BOARD SESSION:
30 MINS UP-RIVER (OR INTO WIND) EASY TEMPO (RACE PACE BACK)