I had a friend asking me over the weekend... "so how often do you do that?". We were each discussing our Saturday workouts, and for me that was my long ride day (with a short run added on after). This got me to thinking, that there may be a few people interested in knowing what my weekly training plan looks like.
So, without further adieu, here is a rough breakdown of what I do each week (I am sharing just to be open, not to say, this is what you need to do). Details like duration, and session specific content have been left out to keep it simple (and kinda secret... don't want to give away all the info! ;-)
Also, I should credit once again, my awesome coach - Sandy Musson (triandrunsports.com), for her guidance and knowledge. We have been friends for many, many years, and worked together as athlete/coach for all but 1 of my 5 Ironman races (my first one). I can't tell you how much valuable this partnership has been - we make a great pairing! And I highly recommend her for any running or triathlon racing goals!
Ok, so here's what a "typical" training week has looked like for me over the last several months. I say "typical", because as with any good plan, there has been subtle variance and change throughout (that is part of the secret sauce :), but this has been a general layout.
Monday - Rest Day
Tuesday - Swim, and Brick workout... a bike ride (usually with some intervals built in) with a short run immediately following
Wednesday - Easy paced run
Thursday - Swim, and Bike
Friday - Run (speed work)
Saturday - Long Bike (with short run right after)
Sunday - Long Run, Easy Swim
Other Notes:
- I always have a rest day, every week. Not every week gets longer, or "harder". Usually there is a recovery week every 3 weeks or so, to ensure adaptation and recovery.
- I have been around 10-13 hours a week in total training time. Initially starting around the 10hr range, and building slowly to this week, which is at 13:35 scheduled hours.
- This is all of course aimed towards my chosen 'A' race, which is Ironman Florida (Nov 2, 2013), so it is race specific and athlete specific, as any good training plan should be.
Well, that's it in a nutshell. It definitely helps to have a passion for the training, and enjoy it - which I do! If you have any questions, or training/racing things you are curious about, I'd be happy to share - just drop me a line!
Cheers,
Jon
