Ironmate Ironman training 28 week build up

week
no

SWIM BIKE RUN
MONDAY 60 minutes 45 minutes
TUESDAY 75-90 minutes
WEDNESDAY 50 minutes 60-75 minutes
THURSDAY 60 minutes 60 minutes
FRIDAY 90 minutes 90 minutes
SATURDAY REST DAY REST DAY REST DAY
SUNDAY 2:30 Cycle 15 minute run

KEY SESSION-1 Stroke L.S.D L.S.D
KEY SESSION-2 Drills Cadence Temp Run
KEY SESSION-3 Kicking Strength Speed endurance
KEY SESSION-4 Intervals Economy Speed endurance
Swim -60 minute swim include main drills.

Swim 50 minutes-WARM UP -5-8 minute warm up. MAIN SET- 50m Swim 50m swim pull buoy 50m kick 50m Swim with kick emphasis, total distance 200m.Pace at 70% not hard designed to build up endurance. Take 30 seconds recovery repeat 7-9 times. Depending on time available. WARM DOWN -5-8 minute warm down.
90 minute swim-WARM UP-10 minute warm up. MAIN SET -Broken 1600m =4x400m Recovery 50m swim easy and 30 seconds rest between each 400m rep. If time available add another 200, 300 or 400m rep. Then broken 1600m -8x200 and 30 seconds rest between each rep. WARM DOWN-10 minute warm down.
Bike
60-75 minute cycle. Time trial effort on turbo. 15 minutes warm up working thru gears. 30 minutes at level 3 working at 75-80% of max bike HR. Find a gear you can use for 4 weeks. Aim for 90 RPM. 15 minute warm down total time 60 minutes. Aim to cover more distance each week. Even 0.2 is a big improvement by spinning faster NOT pushing a bigger gear. Record average heart rate and distance. Complete this session every other week.
2 hour 30 minute cycle.
Long steady cycle, Long Ride and café stop. Learn good nutrition apart from cake when stopping. Cycle with full stomach and at least 700 calories. Cycle having eaten porridge toast jam/honey. Learn to drink 500ml an hour in the winter. Top up bottles at cafe stop.
15 minute run, relaxed easy run afterwards.
45 Minute bike Work on single legged drills and riding in fast cadence that is uncomfortable.
Run
45 minute run work on economy of movement. Run off road when possible. Soft surfaces learn to lose power and improve knee lift.
Improve cadence fast turn over first 33% of run then lengthen stride middle 33% section then back to quicker cadence last 33%.
75-90 minute run divide run into 3 parts.
First third easy warm up.
Middle section Tempo run-marathon pace or no higher than 85%. Last third easy warm down include stretching.
Make sure middle section heart rate is at least 10 beats per minute higher than first and last section. Learn to breathe in through noise and out thru mouth.
Practice natural breathing, gentle pressure out then fresh air will automatically fill up your lungs.
60 minute run try and run off road. Steady on the flat- Medium pace up the climbs faster down the hills. Lift knees up learn forward running up hills, drop hands and arms down hills. Relax breathing on the flat.
15 minute run back to back run. Learn to run free relaxed and easy.