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Ironman-Distance Triathlon Program
Day 028 - All-around Training, Week 4
Run (Key): Level 2, 55 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS A 55-MINUTE (L2) RUN FOLLOWED BY A 15-MINUTE STRENGTH SESSION. This is the day of the first cycle (4 weeks); 2 more month-long cycles before the race! Today's run should be done on flat, soft terrain. A golf course is often a good place for this. Go at quiet times, and make sure you keep an eye out for balls! Strength today is 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.
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