5150 distance - ironman.comap.ironman.com/~/media... · week 3 swim bike run mon swim 2000m •...

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Page 1: 5150 DISTANCE - IRONMAN.comap.ironman.com/~/media... · WEEK 3 SWIM BIKE RUN MON SWIM 2000M • Warm Up with 400m free form • 2 x 50m free hard (20 sec rest) • 2 x 100m free tempo

WEEK 1 SWIM BIKE RUN

MON

SWIM 1000M• WarmUpwith400mfreeform• 1x100mfreetempo(45secrest)• 1x200mfreetempo(30secrest)• 1x100mfreetempo(45secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFFRIDE 60 MINUTES• 60mineasyride• Run off bike: 10mineasyrun

OFF

THURS OFF

RUN 30 MINUTES• 10minrun/walkeasy• 10mintemporun• 10minrun/walkeasy

FRI DAYOFF

SAT

SWIM 1200M• WarmUpwith400mfreeform• 6x100mfreehard(45secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

RIDE 60 MINUTES• 20mineasyride• 15mintemporide• 5mineasyride• 10minhardride• 10mineasyride• Run off bike:10mineasyrun

OFF

SUN OFF

RUN 35 MINUTES• 2minwalk• 30mineasyrun• 3minwalk

WEEK 2 SWIM BIKE RUN

MON

SWIM 1600M• WarmUpwith400mfreeform• 1x100mfreetempo(30secrest)• 1x200mfreetempo(45secrest)• 1x400mfreetempo(60secrest)• 1x200mfreetempo(45secrest)• 1x100mfreetempo(30secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFF

RIDE 75 MINUTES• 20mineasyride• 25mintemporide• 5mineasyride• 15minhardride• 10mineasyride• Run off bike: 10mineasyrun

OFF

THURS OFF

RUN 35 MINUTES• 10minrun/walkeasy• 15mintemporun• 10minrun/walkeasy

FRI DAYOFF

SAT

SWIM 1400M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 6x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

RIDE 75 MINUTES• 75mineasyride• Run off bike: 10mineasyrun

OFF

SUN OFF

RUN 40 MINUTES• 2minwalk• 36mineasyrun• 3minwalk

5150 DISTANCE6WEEKTRAININGPLAN

Page 2: 5150 DISTANCE - IRONMAN.comap.ironman.com/~/media... · WEEK 3 SWIM BIKE RUN MON SWIM 2000M • Warm Up with 400m free form • 2 x 50m free hard (20 sec rest) • 2 x 100m free tempo

WEEK 3 SWIM BIKE RUN

MON

SWIM 2000M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 2x100mfreetempo(30secrest)• 1x200mfreetempo(45secrest)• 1x400mfreetempo(60secrest)• 1x200mfreetempo(45secrest)• 2x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFF

RIDE 75 MINUTES• 20mineasyride• 25mintemporide• 5mineasyride• 15minhardride• 10mineasyride• Run off bike: 10mineasyrun

OFF

THURS OFF

RUN 40 MINUTES• 6minrun/walkeasy• 10mintemporun• 2minrun/walkeasy• 5minhardrun• 2minrun/walkeasy• 10mintemporun• 5minrun/walkeasy

FRI DAYOFF

SAT

SWIM 1600M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 8x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

60 MINUTE TRANSITION• 15mineasyrideTransition Set:• 10minhardridefollowedby7minhardrunoff

thebike.Repeatx2.• 5mineasyride

OFF

SUN OFF

RUN 45 MINUTES• 2minwalk• 40mineasyrun• 3minwalk

WEEK 4 SWIM BIKE RUN

MON

SWIM 2200M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 1x100mfreetempo(30secrest)• 1x200mfreetempo(45secrest)• 1x400mfreetempo(60secrest)• 1x200mfreetempo(45secrest)• 1x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFF

RIDE 90 MINUTES• 30mineasyride• 30mintemporide• 5mineasyride• 15minhardride• 10mineasyrideRun off bike:10mineasyrun

OFF

THURS OFF

RUN 45 MINUTES• 6minrun/walkeasy• 12mintemporun• 2minrun/walkeasy• 5minhardrun• 2minrun/walkeasy• 12mintemporun• 6minrun/walkeasy

FRI DAYOFF

SAT

SWIM 1600M• WarmUpwith100mfreeform• 200mfreeas50hard50easy• WarmDownwith100mbreaststroke

andbackstrokeeasy

75 MIN TRANSITION• 20mineasyride• TransitionSet:10minhardridefollowedby8run

offthebike.Repeatx2.• 20mineasyride

OFF

SUN OFF

RUN 55 MINUTES• 2minwalk• 45mineasyrun• 3minwalk

Page 3: 5150 DISTANCE - IRONMAN.comap.ironman.com/~/media... · WEEK 3 SWIM BIKE RUN MON SWIM 2000M • Warm Up with 400m free form • 2 x 50m free hard (20 sec rest) • 2 x 100m free tempo

WEEK 5 SWIM BIKE RUN

MON

SWIM 2200M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 1x100mfreetempo(30secrest)• 1x200mfreetempo(45secrest)• 1x400mfreetempo(60secrest)• 1x200mfreetempo(45secrest)• 2x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFF

RIDE 75 MIN• 20mineasyride• 25mintemporide• 5mineasyride• 15minhardride• 10mineasyride• Run off bike:10mineasyrun

OFF

THURS OFF

RUN 45 MIN• 6minrun/walkeasy• 12mintemporun• 2minrun/walkeasy• 5minhardrun• 2minrun/walkeasy• 12mintemporun• 6minrun/walkeasy

FRI DAYOFF

SAT

SWIM 1600M• WarmUpwith400mfreeform• 2x50mfreehard(20secrest)• 8x100mfreetempo(30secrest)• 2x50mfreehard(20secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

75 MIN TRANSITION• 20mineasyride• TransitionSet:10minhardridefollowedby8run

offthebike.Repeatx2.• 20mineasyride.

OFF

SUN OFF

RUN 40 MIN• 2minwalk• 35mineasyrun• 3minwalk

WEEK 6 SWIM BIKE RUN

MON

SWIM 2200M• WarmUpwith400mfreeform• 1x100mfreetempo(30secrest)• 1x200mfreetempo(45secrest)• 1x400mfreetempo(60secrest)• 1x200mfreetempo(45secrest)• 1x100mfreetempo(30secrest)• WarmDownwith100mbreaststroke

andbackstrokeeasy

OFF OFF

TUES DAYOFF

WED OFF

RIDE 60 MIN• 20mineasyride• 15mintemporide• 5mineasyride• 10minhardride• 10mineasyride• Run off bike: 10mineasyrun

OFF

THURS OFF

RUN 30 MIN• 6minrun/walkeasy• 5mintemporun• 2minrun/walkeasy• 5minhardrun• 2minrun/walkeasy• 5mintemporun• 5minrun/walkeasy

FRI DAYOFF

SAT

SWIM 400M• WarmUpwith100mfreeform• 200mfreeas50hard50easy• WarmDownwith100mbreaststroke

andbackstrokeeasy

20 MIN - 30 MIN RIDE• 2-3x1mintemporidewithfullrecovery

betweeneach1mintempo

RUN 5 MIN - 10 MIN OFF BIKE• 2-3x30secstempoduringrunwithfullrecovery

betweeneach30sectempo.

SUN #TIMETOTRI RACE DAY - GOOD LUCK!