This is a free sample week of Diane Stibbard's triathlon training program - Arizona Ironman Phase 3
Week 1: May 30-June 5
Monday: Off
Tuesday: AM: Swim
PM: Brick workout – Bike to Run Brick
- 15 min warm up
- 20 minutes @ 155 – 165 watts
*Immediately – 2 miles @ 8.50 – 9min/mile
Wednesday: Run – *Mile and 2 mile Repeats
- 10 min easy warm up
- 1mile @ 7.15min/mile - 1⁄2 mile recovery
- 1 mile @ 7.15 – 7.25min/mile pace.
- 2x 2 mile repeats @ 7.20 – 7.30min/mile pace - 3⁄4 mile recovery
- Then 10 min easy jog to cool down
Thursday: AM: Swim
PM: Bike – Power workout
- 10 min warm up
- 10x1 minutes @ 175 – 185 watts
- 1 minute recoveries – go down into the small chain and just spin and flush the legs as much as possible 5x30 seconds @ 185 – 195 watts
- 30 seconds recovery. Again go down to small chain ring and flush the legs as much as possible
- 10 min cool down
Friday: MRP Run straight (Marathon Pace Run) today – no progression
- 10 min easy warm up
- 7 miles @ 7.50min/mile pace
- 5 min walk to cool down
Saturday: Ride
Ride 60km @ 150 – 155watts (170 – 190 watts on the climbs)
Sunday: LSD Run 16km @ 9.00 min/mile pace, Last 1 mile @ 8.0 – 8.15min/mile pace
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