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Ironman-Distance Triathlon Program
Day 014 - All-around Training, Week 2
Run (Key): Level 2, 65 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS A 65-MINUTE (L2) RUN FOLLOWED BY A 15-MINUTE STRENGTH SESSION. Flat/Trails: Flatter surface will allow you to cover more miles in your allotted time. Strength as before: 3 sets each of push-ups, dips, walking lunges, squats, pull-ups, 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). Remember the alternatives I mentioned for pull-ups a few days ago: bar hangs in the pull-up position, or seated pull-ups. Exercise for 25 seconds, rest 10 seconds, and repeat.
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