Hi, I was wondering how my training schedule sounds to people who
have already done Ironman distance races. This year I went 4:28 for an
almost 1/2 Ironman in Cambridge, MD and I went 4:32 at Tupper Lake
Tinman. I'm aiming for a 10:15 or so.( 1 hr swim - 5:20 bike - 3:50
run) I'll be arriving in Florida on Tuesday to get used to the heat and
humidity (I'm in Pennsylvania, now).
Here's the schedule
Mon Tue Wed Thur Fri Sat Sun
off swim 4 bike 3 run 3 bike 2 run 4 ride
or bike 1 swim 3 run 1
rock run 2
1= easy run 25-35 min/bike 1-1:45
2=moderate run :40-:50/bike 2:00-2:30
3=hard run hilly :45-1:00/bike 2:00-3:00 hilly/swim 5x400 or 7x200
4=LSD run 2-3hrs/bike 4-7hrs/ swim 2500 straight or 2 or 3x1000
Each week, my runs increase :15 and my rides increase :30.
Max 3:00 run 3 weeks before race then 2:00 2wks and 1:00 week before
Max 7:00 bike 4 weeks before race, then 6:00, 4:00 and 2:30 week before
I'm also planning on cutting out the #3 workouts the week before the
How does this sound?