Ironman Training Schedule

T
20-Jun

W
21-Jun

Hockey
Ride (55km)

61

Th
22-Jun

Swim
Hockey

F
23-Jun

24-Jun
Swim

25-Jun

26-Jun

OFF

Ride (110 km)

Ride (110 km)

Yoga
27-Jun
60

Swim
Yoga

28-Jun
Hockey

29-Jun
Swim

30-Jun
Ride (2:00)

01-Jul
Off

02-Jul
Run (5 km)
Ride (100 km)

03-Jul
Off

Hockey
04-Jul
59

Swim (3 km)
Hockey

05-Jul
Hockey (7am)
Ride (75 km)

06-Jul
Run (0:30)
Ride (30 km)

07-Jul
Ride (2:00)

08-Jul
Off

09-Jul
Ride (140 km)

10-Jul
Ride (100 km)

Run (4 km)
11-Jul
58

Swim
Hockey

12-Jul
Hockey (7am)
Ride (75 km)

13-Jul
Swim (2.3 km)
Run (0:30)

14-Jul
Ride (2:00)

15-Jul
Off

16-Jul
Ride (100 km)

17-Jul
Ride (110 km)

Run (4 km)
18-Jul
57

Swim
Hockey

19-Jul
Hockey (7am)
Ride (75 km)

20-Jul
Swim (2.3 km)
Run (0:30)

21-Jul
Ride (2:00)

22-Jul
Swim (2.3 km)
Ride (80 km)

23-Jul
Ride (100 km)

24-Jul
Run (0:40)

Run (4 km)
25-Jul
56

Off

Hockey (7am)
Ride (55km)

01-Aug
55

26-Jul

27-Jul
Drive to Ottawa
OFF

02-Aug

03-Aug

28-Jul

29-Jul

30-Jul

31-Jul

ODYSSEY
Day 1

ODYSSEY
Day 2

ODYSSEY
Day 3

ODYSSEY
Day 4

Ride (100 km)

Ride (125 km)

Ride (140 km)

Ride (140 km)

04-Aug

05-Aug

ODYSSEY
Day 5

ODYSSEY
Day 6

ODYSSEY
Day 7

ODYSSEY
Day 8

ODYSSEY
Day 9

Ride (120 km)

Ride (190 km)

Off

Ride (130 km)

Ride (80 km)

06-Aug
ODYSSEY
Day 10

07-Aug
ODYSSEY
Day 11

LAURA Ride (115 LAURA Ride (75

km)
km)

08-Aug
54

ODYSSEY
Day 12

09-Aug
ODYSSEY
Day 13

LAURA Ride (130 LAURA Ride (130

km)
km)
15-Aug
16-Aug
53
Off
Hockey (7am)
Ride (100 km)
22-Aug

10-Aug
PEI
OFF

17-Aug
Swim (2.3 km)

11-Aug
PEI
Run (5km)

18-Aug
Run (5km)

Ride (70 km)

23-Aug

24-Aug

New Hampshire

Albany

Albany

Run (5 km)

Run (7 km)

Off

25-Aug
Ride (1:15)

12-Aug
Flight to Ottawa
OFF

13-Aug
Ottawa
Run (7km)

Off

30-Aug
Ride (75 km)

26-Aug
Swim (2.3 km)

27-Aug
Ride (1:45)

31-Aug
Swim (2.3 km)

01-Sep
Brick
(Ride=1:00/Run=3
0min)

Run (Hills
6x1min:Total=38
mins)

49

05-Sep
Swim (3 km)
Run (0:40)
12-Sep
Swim (3 km)

19-Sep
Swim (3 km)

26-Sep
Swim (3 km)
Run (0:40)

Ride (2:45)

04-Sep
Run (0:40)

Run (0:35+2x20s
sprints)
08-Sep
Run (5km)

09-Sep
10-Sep
Swim (3 km)
Wasaga Tri
Ride (0:40)
Olympic Distance

11-Sep
Run (1:30)

13-Sep

14-Sep
Swim (3 km)

15-Sep
Ride (2:00)

16-Sep
Swim (3 km)

17-Sep
Ride (3:00)

18-Sep
Run (1:20)

Off

Run (Fartlek
6x30s:Total=0:45)

Run (0:40 + 6x20s

sprints)

20-Sep

21-Sep
Swim (3 km)
Run (1:15 + 4x20s
sprints)

22-Sep
Ride (1:15)

23-Sep
Swim (3 km)
Run (0:45 + 6x20s
sprints)

24-Sep
Ride (3:00)

25-Sep
Run (1:40)

27-Sep

28-Sep
Swim (3 km)
Run (1:15 + 4x20s
sprints)

29-Sep
Run (5km)

30-Sep
Swim (3 km)
Run (0:45 + 6x20s
sprints)

01-Oct
Ride (2:15)

02-Oct
Run (1:50)

Off

Off

Swim (2.3 km)

03-Sep

07-Sep
Swim (2.3 km)
Ride (40 km)

Run (0:40)

47

02-Sep

06-Sep
Off

Run (0:40)

48

28-Aug
Brick
(Ride=1:00/Run=3
0min)

Run (0:35+2x20s
sprints)

51

50

Ottawa
Run (7km)

19-Aug
20-Aug
21-Aug
Drive to NH
New Hampshire
Laura's IM 70.3
Brick
OFF
Ride (50 km)
(Ride=1:00/Run=3
0min)

52

29-Aug

14-Aug

46

03-Oct
Swim (3 km)

04-Oct

05-Oct
Swim (3 km)
Run (1:15 + 4x20s
sprints)

06-Oct
Ride (1:15)

07-Oct
Swim (3 km)
Run (0:35+2x20s
sprints)

08-Oct
Ride (1:45)

09-Oct
Run (1:00)

11-Oct

12-Oct
Swim (3 km)
Run (0:30)

13-Oct
Ride (1:15)

14-Oct
Swim (3 km)
Run (0:25)

15-Oct
Run (3 km)

16-Oct
Detroit
Half-Marathon

18-Oct

19-Oct
Swim (3 km)

20-Oct
Ride (1:30)

21-Oct
Swim (3 km)
Run (0:40 + 6x20s
sprints)

22-Oct
Ride (1:45)

23-Oct
Run (1:00)

27-Oct
Ride (1:45)

28-Oct
Swim (3 km)
Run (0:45 + 6x20s
sprints)

29-Oct
Ride (2:15)

30-Oct
Run (1:50)

02-Nov
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

03-Nov
Ride (1:15)

04-Nov
Swim (3 km)

05-Nov
Ride (2:45)

06-Nov
Run (2:00)

09-Nov
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

10-Nov
Ride (1:30)

12-Nov
Ride (1:45)

13-Nov
Run (1:50)

16-Nov
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

17-Nov
Ride (1:45)

19-Nov
Ride (2:15)

20-Nov
Run (1:50)

23-Nov
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

24-Nov
Ride (1:15)

26-Nov
Ride (2:45)

27-Nov
Run (1:30)

30-Nov
Swim (3 km)

01-Dec
Ride (1:30)

03-Dec
Ride (3:00)

04-Dec
Run (1:30)

Off

Run (0:40)

45

10-Oct
Swim (3 km)
Run (0:40)

Off

17-Oct
44

Off

Off

Run (0:30)

43

24-Oct
Swim (3 km)

25-Oct
Off

Run (6 km)

42

31-Oct
Swim (3 km)

Run (0:45)
01-Nov
Off

Run (6 km)

41

07-Nov
Swim (3 km)

08-Nov
Off

Run (6 km)

40

14-Nov
Swim (3 km)

15-Nov
Off

Run (6 km)

39

21-Nov
Swim (3 km)

22-Nov
Off

Run (6 km)

38

28-Nov
Swim (3 km)

26-Oct
Swim (3 km)

29-Nov
Off

Run (0:50 + 6x20s

sprints)
11-Nov
Swim (3 km)
Run (0:50 + 6x20s
sprints)
18-Nov
Swim (3 km)
Run (0:50 + 6x20s
sprints)
25-Nov
Swim (3 km)
Run (0:50 + 6x20s
sprints)
02-Dec
Swim (3 km)

Run (Hills
8x1min:Total=44
mins)

Run (6 km)

37

05-Dec
Swim (3 km)

06-Dec
Off

Run (6 km)

36

12-Dec
Swim (3 km)

13-Dec
Off

Run (6 km)

35

19-Dec
Swim (3 km)

20-Dec
Off

Run (6 km)

34

33

32

26-Dec
Run (6 km)

08-Dec
Ride (1:45)

14-Dec
Swim (3 km)
Run (Hills
8x1min:Total=44
mins)

15-Dec
Ride (1:45)

21-Dec
Swim (3 km)
Run (Hills
8x1min:Total=44
mins)

22-Dec
Ride (1:45)

09-Dec
Swim (3 km)

10-Dec
Ride (1:45)

11-Dec
Run (1:20)

17-Dec
Ride (1:45)

18-Dec
Run (1:20)

24-Dec
Ride (1:45)

25-Dec
Run (1:20)

Run (0:50 + 6x20s

sprints)
16-Dec
Swim (3 km)
Run (0:45 + 6x20s
sprints)
23-Dec
Swim (3 km)
Run (0:40 + 6x20s
sprints)

02-Jan
03-Jan
04-Jan
05-Jan
06-Jan
07-Jan
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Will train as able Will train as able Will train as able Will train as able Will train as able Will train as able
09-Jan
Swim (3 km)

10-Jan
Ride (1:00)

16-Jan
Swim (3 km)

17-Jan
Ride (1:10)

Run (6 km)

30

07-Dec
Swim (3 km)
Run (Hills
8x1min:Total=44
mins)

27-Dec
28-Dec
29-Dec
30-Dec
31-Dec
01-Jan
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Trip to Italy
Will train as able Will train as able Will train as able Will train as able Will train as able Will train as able

Run (6 km)

31

Run (0:45 + 6x20s

sprints)

23-Jan
Swim (3 km)
Run (6 km)

24-Jan
Ride (1:10)

11-Jan
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

12-Jan
Ride (1:00)

18-Jan
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

19-Jan
Ride (1:00)

25-Jan
Swim (3 km)
Run (Hills
6x1min:Total=38
mins)

26-Jan
Ride (1:00)

13-Jan
Off

Run (3 km)

15-Jan
Run (1:50)

Ride (1:15)
20-Jan
Off

Run (3 km)

Run (3 km)

14-Jan
Run (7 km)

08-Jan
Run (1:30)

21-Jan
Run (7 km)

22-Jan
Run (1:50)

Ride (1:30)
27-Jan
Off

28-Jan
Run (8 km)
Ride (1:30)

29-Jan
Run (2:00)

29

28

30-Jan
Swim (3 km)

06-Feb
Swim (3 km)

31-Jan
Ride (1:10)

07-Feb
Ride (1:10)

Run (4 km)

27

26

13-Feb
Swim (3 km)

20-Feb
Swim (3 km)

14-Feb
Ride (1:10)

21-Feb
Ride (1:10)

Run (4 km)

25

24

27-Feb
Swim (3 km)

05-Mar
Swim (3 km)

28-Feb
Ride (1:10)

06-Mar
Ride (1:10)

Run (4 km)

23

12-Mar
Swim (3 km)

13-Mar
Ride (1:10)

20-Mar
Ride (Intervals
8x20s:Total=1:20)

Off
22

02-Feb
Ride (1:00)

08-Feb
Swim (3 km)
Run (Hills
8x1min:Total=44
mins)

09-Feb
Ride (1:00)

15-Feb
Swim (3 km)
Run (Tempo
24mins:44mins)

16-Feb
Ride (1:00)

22-Feb
Swim (3 km)
Run (Hills
8x1min:Total=44
mins)

23-Feb
Ride (1:00)

29-Feb
Swim (3 km)
Run (Tempo
24mins:44mins)

01-Mar
Ride (1:00)

07-Mar
Swim (3 km)
Run (Tempo
24mins:44mins)

08-Mar
Ride (1:00)

14-Mar
Swim (3 km)

15-Mar
Ride (1:00)

Run (Fartlek
8x30s:Total=0:45)

Run (6 km)
19-Mar

01-Feb
Swim (3 km)
Run (Tempo
24mins:44mins)

21-Mar
Swim (1.8 km)

Run (3 km)

27-Mar

28-Mar

10-Feb
Off

17-Feb
Off

11-Feb
Run (8 km)

12-Feb
Run (2:30)

18-Feb
Run (10 km)

19-Feb
Run (2:10)

Ride (1:15)
24-Feb
Off

Run (3 km)

25-Feb
Run (7 km)

26-Feb
Run (2:30)

Ride (1:30)
02-Mar
Off

Run (3 km)

03-Mar
Run (10 km)

04-Mar
Run (2:10)

Ride (1:15)
09-Mar
Off

Run (3 km)

10-Mar
Run (7 km)

11-Mar
Run (1:30)

Ride (1:30)
16-Mar
Off

Run (3 km)

Ride (1:00)

05-Feb
Run (2:10)

Ride (1:30)

Run (3 km)

22-Mar

04-Feb
Run (8 km)
Ride (1:30)

Run (3 km)

17-Mar
Run (7 km)

18-Mar
Run (1:00)

Ride (1:15)
23-Mar
Swim (1.9 km)

24-Mar
Ride (1:15)

25-Mar
Around the Bay

Run (0:35+2x20s
sprints)

Run (0:30)
26-Mar

03-Feb
Off

29-Mar

30-Mar

31-Mar

01-Apr

21

Off

Off

Swim (1.4 km)

Ride (0:45)

Run (1:15 + 4x20s

sprints)
02-Apr
Off
20

03-Apr
Ride (Hills
8x1mins:Total=1:0
5)

04-Apr
Swim (2.1 km)

Off
19

10-Apr
Ride (Hills
9x1mins:Total=1:1
0)

11-Apr
Swim (2.1 km)

05-Apr
Ride (1:15)

Off
18

17-Apr
Ride (Hills
10x1mins:Total=1:
15)

18-Apr
Swim (2.2 km)

12-Apr
Ride (1:15)

Off
17

24-Apr
Ride (Hills
8x1mins:Total=1:0
5)

25-Apr
Swim (1.7 km)

19-Apr
Ride (1:15)

Off
16

01-May
Ride (Speed
Intervals
6x1.5min:
Total=1:40)

02-May
Swim (2.1 km)

26-Apr
Ride (1 hour)

08-May

09-May

13-Apr
Swim (2.1 km)

20-Apr
Swim (2.3 km)

27-Apr
Swim (1.75 km)

03-May
Ride (1:30)

04-May
Swim (2.2 km)

14-Apr
Brick (Ride=1:00 /
Run=:30)

11-May

08-Apr
Swim (2.4 km)

15-Apr
Swim (2.4 km)
Run (0:40)

21-Apr
Ride (3:00)

22-Apr
Swim (2.4 km)
Run (1:30)

28-Apr
Ride (2:15)

29-Apr
Swim (2.2 km)
Brick
(Ride=1:00/Run=3
0min)

05-May
Ride (3:30)

Run (0:45 + 6x20s

sprints)
10-May

Swim (1.8 km)

Brick
(Ride=1:00/Run=3
0min)

Run (1:20)

Run (40 min +

2x20s sprints)

Run (Hills
8x1min:Total=44
mins)
07-May

Ride (2:45)

Run (0:40 + 6x20s

sprints)

Run (Fartlek
6x30s:Total=0:45)
30-Apr

Swim (2.1 km)

07-Apr

Run (0:40 + 6x20s

sprints)

Run (Fartlek
8x30s:Total=0:45)
23-Apr

06-Apr

Run (0:40 + 6x20s

sprints)

Run (Fartlek
8x30s:Total=0:40)
16-Apr

Ride (1:30)

Run (0:35+2x20s
sprints)

Run (Fartlek
6x30s:Total=0:45)
09-Apr

Swim (1.55 km)

06-May
Swim (2.8 km)

Run (1:50)
12-May

13-May

Ride (Speed
Intervals
7x1.5min:
Total=1:45)

Off
15

Swim (2.3 km)

Ride (1:30)

Run (Hills
8x1min:Total=44
mins)
14-May
Off
14

15-May
Ride (Speed
Intervals
8x1.5min:
Total=1:50)

16-May
Swim (2.4 km)

Off
13

22-May
Ride (Speed
Intervals 8x1min:
Total=1:05)

23-May
Swim (1.7 km)

17-May
Ride (1:00)

Off
12

29-May
Ride (Hills
5x5mins:Total=1:1
5)

30-May
Swim (2.1 km)

24-May
Ride (1 hour)

31-May
Ride (1:45)

Off
11

05-Jun
Ride (Intervals
6x3min:
Total=1:25)

06-Jun
Swim (2.3 km)

Ride (1:45)

Run (Intervals
4x3min:Total=44m
in)
11-Jun
Off
10

12-Jun
Ride (Hills
6x5mins:Total=1:2
0)

13-Jun
Swim (2.3 km)

19-May

25-May
Swim (1.8 km)

Olympic Distance
Half-Iron Distance
x2
26-May
Ride (1:45)

01-Jun
Swim (2.1 km)

08-Jun
Swim (2.3 km)

Ride (1:45)

15-Jun
Swim (2.3 km)

27-May
Swim (2.4 km)
Brick
(Ride=1:30/Run=4
5min)

02-Jun
Ride (4:00)

03-Jun
Swim (3 km)
Run (2:10)

09-Jun
Ride (2:45)

10-Jun
Swim (3.2 km)
Brick
(Ride=2:00/Run=5
0min)

Run (0:50 + 6x20s

sprints)
14-Jun

20-May

American Triple T American Triple T American Triple T

Run (0:50 + 6x20s

sprints)
07-Jun

Swim (3 km)

Run (0:50)

Run (40 min +

2x20s sprints)

Run (Intervals
3x3min:Total=38m
in)
04-Jun

18-May

Sprint Tri

Run (Hills
6x1min:Total=38
mins)
28-May

Brick (Ride=1:30 /
Run=:30)

Run (0:45 + 6x20s

sprints)

Run (Hills
10x1min:Total=50
mins)
21-May

Swim (2.4 km)

16-Jun
Ride (4:30)

17-Jun
Swim (3.4 km)

Run (Intervals
4x3min:Total=44m
in)
18-Jun
Off
9

19-Jun
Ride (Intervals
4x3min:
Total=1:15)

20-Jun
Swim (1.6 km)

Run (0:50 + 6x20s

sprints)
21-Jun
Ride (1:15)

Run (Intervals
3x3min:Total=38m
in)
25-Jun
8

Off

26-Jun
Ride (Tempo:
2x16 min = 1:30)

27-Jun
Swim (2.6 km)

03-Jul
Ride (Tempo: 36
mins = 1:50)

Off
7

04-Jul
Swim (2.6 km)

28-Jun
Ride (2:00)

Off

10-Jul
Ride (Tempo: 36
mins = 1:50)

11-Jul
Swim (2.6 km)

05-Jul
Ride (2:00)

Off

17-Jul
Ride (Tempo:
2x16 min = 1:30)

18-Jul
Swim (1.6 km)

12-Jul
Ride Hard (1:10)

Off

24-Jul
Ride (Tempo:
2x20 min = 2:00)

25-Jul
Swim (2.8 km)
Run (Tempo
28mins:Total=48m
ins)

Swim (2.6 km)

30-Jun
Ride (5:00)

06-Jul
Swim (2.6 km)

13-Jul
Swim (2.6 km)

19-Jul
Ride (1:30)

20-Jul
Swim (1.6 km)

07-Jul
Brick
(Ride=3:00/Run=1
:00)

Ride Hard (1:10)

27-Jul
Swim (2.8 km)
Run (1 hr + 6 x
20s sprints)

01-Jul
Swim (3.4 km)

08-Jul
Swim (3.8 km)
Run (55 mins)

14-Jul
Ride (5:30)

15-Jul
Swim (3.8 km)
Run (2:30)

21-Jul
Ride (1:00)

22-Jul
Swim (3 km)
Brick
(Ride=4:00/Run=1
:00)

Run (45 min +

2x20s sprints)
26-Jul

Swim (2.5 km)

Run (2:30)

Run (1 hr + 6 x
20s sprints)

Run (Tempo
20mins:Total=40m
in)
23-Jul

29-Jun

24-Jun

Brick
(Ride=2:30/Run=5
5min)

Run (0:55 + 6x20s

sprints)

Run (Tempo
26mins:Total=46m
ins)
16-Jul

Ride (3:15)

Run (0:50 + 6x20s

sprints)

Run (Tempo
24mins:44mins)
09-Jul

Swim (1.55 km)

23-Jun

Run (40 min +

2x20s sprints)

Run (Tempo
20mins:Total=40m
in)
02-Jul

22-Jun

Run (2:20)

28-Jul
Ride (6:00)

29-Jul
Swim (4 km)
Run (2:40)

30-Jul
3

31-Jul

Off
Ride (Tempo:
40mins = 2:05)
06-Aug

Off

07-Aug
Ride (Tempo: 36
mins = 1:50)

01-Aug
02-Aug
03-Aug
Swim (2.8 km)
Ride Hard(1:30)
Swim (2.8 km)
Run (Tempo
Run (1hr + 6x20s
30min:Total=50mi
sprints)
n)
08-Aug
Swim (2.8 km)

09-Aug
Ride (1:30)

Run (Tempo
28mins:Total=48m
ins)
13-Aug
1

Off

14-Aug
Ride (Tempo: 24
mins = 1:05)

15-Aug
Swim (1.8 km)
Tempo Run (36
min)

10-Aug
Swim (2.4 km)

04-Aug
Ride (4:30)

05-Aug
Swim (4 km)
Brick
(Ride=2:15/Run=5
5min)

11-Aug

12-Aug

Ride (100 km)

Run (Steady
50min + 4x20s
sprints)
16-Aug
Ride (1 hour)

17-Aug
Swim (1.1 km)
Run (6 x 20s
w/40s rest)

Swim (3 km)
Run (1:40)

18-Aug
Ride (20 minutes)

19-Aug