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Jan Raphael, Ironman Champion from Germany
Jan Raphael, Ironman Triathlon ChampionChris Harig

Run Training Plans for Ironman and Ironman 70.3 Triathlon; and 5-10K

Jan Raphael, Ironman Champion, Professional Triathlete Germany

Chris Harig, National Duathlon Champion,


Train the Ironman Run with Jan Raphael!

Jan Raphael is an Ironman Champion winning Ironman Florida 2006 in his first Ironman race. Jan is also the winner of Ironman Sweden 2012 in 8:04:01. In the Ironman European Championship, Jan place 5th in 2012, 2nd in 2011 and 5th in 2010. Jan placed 2nd at Ironman Florida 2012.

Build Running Endurance and Increase Pace! The Run Training Plan are specifically tailored to build your endurance and speed for your successful Ironman and Ironman 70.3 Triathlon RUN after the long bike.

12 Week Ironman and IM 70.3 RUN Training Plan! The Ironman/IM 70.3 Run Training Plan is structured to provide 5 days of running each week with each run session of the week focused on developing a specific core run strength. Each session will contains either a (i) Fatrlek, (ii) Middle-Long Run, (iii) Progressive Run, (iv) Hill Run, (v) Long Run, (vi) Jogging session, (vii) Short-Middle Run, (viii) Tempo Run and (ix) an Interval workout. The Run Training Plan has built in flexibility to weave with your weekly cycling and swim training.

Purchase Training Plans Here

Ironman and 70.3 Ironman
RUN Training Plan
by Jan Raphael

5k-10k Run Training Plan by Chris Harig!

5k-10k 12 Week
RUN Training Plan
by Chris Harig

Keep running . . . and good luck on your race!

Jan Raphael is a professional triathlete living in Hanover, Germany. He is a member of the German Triathlon Team and was the Olympic Distance Triathlon Champion in 2000 and 2003. More about Jan Raphael

Chris Harig is competitive runner, multisport athlete, and coach based in the
Seattle area.  In 2007 and 2008, he was the top American at the ITU Duathlon
World Championships. Chris is also the 2010 USA Long Course Duathlon National Champion. More about Chris Harig

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Swim Training Plans
Triathlons, Open Water Racing, Pool Competition, English Channel Trent Grimsey, English Channel World Record Holder Build Speed and Endurance
Trent Grimsey, English Channel Record Holder

Run Training Plans
Ironman and Ironman 70.3 Triathlon,
5k-10k races
2008 ITU Duathlon World Championship in Rimini, Italy Build Speed and Endurance
Jan Raphael, Ironman Champion
Chris Harig, Duathlon National Champion

Books on 1VigorMudford England, by Ralph Teller Recommended reading on swimming, running, cycling, adventure, natural health, nutrition, brain power, nerve force, men's health, hiking, women's health . . . See Books!

Articles on Swimming

PublicationA Pool Workout to Increase Open Water Swim Finish Speed!, Trent Grimsey, 1Vigor

PublicationCold Water Distance Swimming - How to Acclimate to Cold Water, Ryan Stramrood, 1Vigor

PublicationDistance Open Water Swimming Tips, Trent Grimsey, 1Vigor

Publication A Pool Workout to Improve Open Water Swim Speed, Thomas Lurz, 1Vigor

PublicationHydration and Electrolytes - Impact on Athletic Performance, Paul Bennett, Jr., Ph.D., 1Vigor

PublicationSwimming Hydration and Electrolyte Strategies - Improved Performance and Muscle Cramp Prevention, Ralph Teller, 1Vigor

PublicationOvercoming Anxiety During Triathlons and Open Water Swimming, Ralph Teller, 1Vigor

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