IRONMAN TRAINING PROGRAM: WEEK 10

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)