Ironman Speed and Strength
Training for an Ironman often requires hours-long workouts. But coach and nine-time Ironman finisher Jen Rulon says that doesn't have to be the case. This workout will leave you feeling like you just ran long — but without eating half your day. Plus, it's a great way to gauge your fitness: "You can test your 800-, 400-, and 200-meter run during this workout," she says. "Your legs may feel a bit fatigued after the box jumps and kettle bell swings, but runners need to learn how to go fast on tired legs."
- 400-Meter Run
- High Knees: Run in place bringing your knees up high. Keep your upper body tight and your posture straight. Do 20 reps.
- Butt Kickers: Starting on your toes, run in place while focusing on bringing each foot as close to your butt as possible. Keep the movement quick; as soon as one foot lands, the other should be moving. Do 20 reps.
- Straight Leg Kicks: Hold your arms out in front of you at shoulder level. Step back with your right leg, then shift your weight to your left leg as you kick forward with your right. You should try and hit your hands while keeping your kicking leg straight. Do 10 on each leg.
- Jumping Squats: Starting in a squat, jump as high as you can. Land back in your original squat position. Do five reps.
- Inch Worm Push-Ups: Bend down and put your hands in front of your feet. Slowly walk your hands away from your feet. When you reach the push-up position, do a single push-up then walk your hands back in. Repeat four more times.
- 800-Meter Run
- 10 Box Jumps: Jump onto and off of a box at least 12 inches high.
- 10 Kettle Bell Swings: Driving with your hips, swing a kettlebell (at least 35 pounds) overhead.
- 400-Meter Run
- 20 Box Jumps
- 20 Kettle Bell Swings
- 200-Meter Run
- 30 Box Jumps
- 30 Kettle Bell Swings
Bonus: Add a set of sit-ups (10, 20, or 30) to the mix after the kettle bell swings but before the run.