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.
Ironman and 70.3 Ironman
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