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EnduranceRunTriathlon

LSD Run (Ironman +/-140 min, 70.3 +/- 70 min)

By September 7, 2013 No Comments

Targeted Benefits:

  • Back-end run endurance.
  • Holding pace late in run

Warm up

  • Easy jog (Ironman: 30min, 70.3/Olympic: 15min)

Main Set

  • 1/3 race distance slightly below race pace.

Ironman: 14km

70.3: 7km

Olympic: 3.5km

  • 1/3 race distance at race pace.

Ironman: 14km

70.3: 7km

Olympic: 3.5km

Warm down

  • 15 min easy

Key Points:

  • Build into 2nd half, watch your pace don’t go out hard.
  • Focus on cadence, +/- 95/min
  • Stay hydrated.
  • Ensure you recover afterwards.

Author admin

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