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