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Ironman-Distance Triathlon Program
Day 035 - Swim Focus, Week 5
Run (Key): Level 2, 80 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS AN 80-MINUTE (L2) RUN FOLLOWED BY A 15-MINUTE STRENGTH SESSION. This session should be done on hills, which are the best way to develop strength in your run. Strength (as opposed to speed) is what you need most in an Ironman marathon. 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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