Macca’s training program structure didn’t really change too much leading into the Ironman World Championship. His volume would increase a little each week and his intensity would change as he got closer to race day.
This is Macca’s week 16 out from Kona.
Side note that Macca’s race plan for Kona 2010 was to put Craig Alexander under pressure on the bike.
Monday:
Early Morning: Swim – 12x 400m aerobic
Mid Morning: Bike – 4hr ride with 4x 12min hill climbs @ 6-7% using big gear and low cadence
Afternoon: Recovery run with added walks.
Tuesday:
Early Morning: 4hr Group ride with high cadence
Afternoon: Run – 1:20hr with 5x 1.5km hill repeats on a 6-7%
Late Afternoon: Technique swim
Wednesday:
Morning: Bike/Brick run – 5.5hr aerobic ride with a 20min easy jog off the bike
Thursday:
Morning: Run: 14 miles done on feel
Afternoon: Swim 20x 200m pushing the pace
Friday:
Morning: Bike: 4hr aerobic ride with high cadence
Saturday:
Morning: Bike/Brick Run – Ride 6hrs all in the aero position followed by run 1hr at race pace off the bike.
Afternoon: Swim 10x 400 pull & paddles
Sunday:
Early Morning: Run – 20 miles
Midday: Swim – Open water
Afternoon: Run – Done at the track with a focus on drills and technique
TRAIN SMOOTH 
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