Indoor run session for 140.6 and 70.3

Training for an Ironman 140.6 or Ironman 70.3 and getting really tired of running steady on the treadmill? Well here is one workout that can be used every other week to provide a much needed change of pace.

The weight on the leg extensions and the lying leg curls needs to be determined by you. Our suggestion is to choose a weight that you can do comfortably during the first set, then add 5 lbs each additional set.  The last set of leg extensions and lying leg curls should be a struggle to finish

The break between the miles will make this workout feel like it is going by a lot quicker than running 15 miles straight. To make this work properly, do not waste time between the treadmill miles. Get off the treadmill, head straight to the machine, do your set, and get back on the treadmill. Try it out, you'll thank us later!

Good luck and Crush It!

THE SET

  1. 5 miles steady (80-85% race pace)
    1. 1 set x 10 reps - Leg extensions
    2. 1 set x 10 reps - Lying leg curl
  2. 4 miles steady (85-90% race pace)
    1. 1 set x 10 reps - Leg extensions
    2. 1 set x 10 reps - Lying leg curl
  3. 3 miles steady (90-95% race pace)
    1. 1 set x 10 reps - Leg extensions
    2. 1 set x 10 reps - Lying leg curl
  4. 2 miles steady (95-100% race pace)
    1. 1 set x 10 reps - Leg extensions
    2. 1 set x 10 reps - Lying leg curl
  5. 1 mile steady   (100-105% race pace)
  6. 5 minute cool down run/walk

 

Running THE CITY! Out of the GYM with Bauerfeind

Tired of the treadmill sessions and seeing the same thing every day at they gym? Well The Tri Life has an outdoor workout for you that will crush your body in a positive way and leave you wanting more. Outdoor training can be awesome if you look at the city and streets as your gymnasium! I like to find obstacles that I can use to target certain muscle groups and enhance a standard run session into a leg crushing hour or two!

The key here is being creative and flexible. I don't always know what I'll find on my runs, so improvising is crucial.  None of the following distances or times are exact and feel free to decrease or increase based on your level.

This workout should take no more than 1.5 hours and targets your run, leg strength, core, and stability!

This short video from The Tri Life was made possible with Bauerfeind!  Their compression socks, featured in the video, helps me run longer, faster, and with more confidence!  Check them out!

THE SET

  1. Start with a 3 mile (30 mins) run at a pace you can handle for about double that
  2. Find a curb, wall or structure that is between knee and hip high
    1. 10 left leg step ups
    2. 10 right leg step ups
    3. 10 jump ups
    4. 20 alternating lunges
  3. Continue running for 1 mile (10 mins) at the same pace
  4. Repeat step 2
  5. Continue running for 1 mile (10 mins) at the same pace
  6. Repeat step 2
  7. Continue running for 1 final mile (10 mins) at the same pace