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Ironman-Distance Triathlon Program
Day 021 - All-around Training, Week 3
Run (Key): Level 2, 70 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS A 70-MINUTE (L2) RUN FOLLOWED BY A 15-MINUTE STRENGTH SESSION. Hills/Trails: Use this as a comforting run where you do it by yourself or with one other person who will only run at YOUR pace. There is nothing like a nice early morning long run. It's a good idea to make your strength training the last thing you do in your training day. If you strength train before you do your sport-specific work, you will be too fatigued to maintain good form. Over time, this can lead to the formation of bad habits. Do 3 sets each of push-ups, dips, walking lunges, squats, pull-ups (if you've got a bar), wall-sits, step-ups, toe-raises, back-extensions, abdominals of every variety, and stretch cords (surgical tubing) for arm and shoulder work (overhead press, tricep extensions, bicep curls and straight-arm shoulder raises can be done with these). Exercise for 30 seconds, rest 10 seconds, and repeat 3 times. Note that we have increased the exercise time by 5 seconds for each set.
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