Get Back In Shape Plan

For those of us who are coming off a month long christmas feast, senior month, or just forgot to workout for a couple months, try this month long workout plan to get you back to that ironman stamina.

Why don’t you try and do the following week 4 times through. The first week of it do it just like this. The second week you are to up the runs to 40 min. The third week you are to up the runs to 50 min and add an extra 500 to all the swims. The fourth week you are to up the runs to 1hr and add an extra 1,000 to all the swims. What I want you to do on the extra thousand is swim 500 then pull with paddles a 500. If you follow this plan for 4 weeks you will get back in shape and set yourself up for some man training! Know that all of this can be pretty chill. You have plenty of time to get the long runs in etc…right now we just want to build a base and keep you injury free. Let me know if you have any questions!


  • 30 min run (all running is easy! After 4 weeks we will incorporate some speed and a long run. For now- just chill)
  • 2K Swim 500 Warm up. 15×100 on the 1:45
  • GYM


  • 30 min run
  • 1:30 Bike on trainer. 10 min warm up, 3×20 min (Build the 20 min so that the last 5 is 1/2 ironman pace) Take 5 min easy in between. 10 min cool down.


  • 30 min run
  • 2K Swim 500 warm up, 5×100 on the 1:45, 500 Pull with paddles, 5×100 on the 1:40.
  • GYM


  • 30 min run
  • 2:00 Hr on the bike. 15 min warm up 6×10 min (1) Aero 2) Big gear 3) High cadence- repeat) Make them slightly slower than 1/2 Iron effort.


  • 30 min run
  • 2K Swim 20×100 . first 5 on 1:45, second 5 on 1:40, Repeat this…no breaks except for the rest interval. Can you make this? If it is too slow or too fast tell me. I want you getting no more than 5 seconds rest on these.
  • GYM


  • 30 min run
  • 2:00 Hr bike. Just steady. Mix it up by changing gears throughout. Aero, non aero etc..

That’s all, I guess Sunday we can take off or something. Whoever made these workouts is nuts, but they do work.


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