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Ironman-Distance Triathlon Program
Day 002 - All-around Training, Week 1
Run (Key): Level 2, 50 minutes 
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TODAY'S WORKOUT IS A 50-MINUTE RUN. Choose a course that has gentle rolling hills and (preferably) a soft surface, such as a trail or golf course. On some days in a given week you will have two workouts to do. One of these workouts will be the KEY workout, which is the session to do if you only have the time and the energy to devote to one sport. You may choose to do a supplemental workout that day, but the intensity, and most often the duration, will be less than the KEY workout. Lastly, warming up before each workout and cooling down after each workout should become a habit even though it will not be written in the daily program. On Level 1 workouts, a warm up is not necessary because Level 1 is a warm up level. On Level 2 workouts, ten percent of the total given time should be spent warming up. On the Level 3 and 4 workouts, fifteen percent of the total given time should be spent warming up. These two levels are of an intensity that requires the muscles to be loose and supple and well-supplied with blood. On Level 5 workouts, which are done infrequently in an Ironman program, most of the workout should be spent warming up and preparing for a burst of raw speed.
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