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Ironman-Distance Triathlon Program
Day 049 - Run Focus, Week 7
Run (Key): Level 2, 120 minutes; Strength (Key): 10 minutes 
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TODAY'S WORKOUT IS A 120-MINUTE (L2) RUN FOLLOWED BY A 10-MINUTE STRENGTH SESSION. Longest run of the schedule to date. The speed is less of a concern than the time. Because we're entering a recovery week, do TWO (2) 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). Keep the exercise time at 35 seconds and rest 15 seconds between efforts.
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