Here are a list of track workouts that may add some spice into your training. Feel free to ask questions.
(sorry, 3rd to last workout should be in “early season” set).
Any work out for 10 days before a HIM? 
I asked about going for a 2hrs run , but was told to do shorter intense wk.
Any suggestions?
To be honest, I’m not going to touch that. I don’t really have any experience training for HIM’s. The above advice is really meant for Oly and sprints.
Best of luck!
Here is one I have hanging on my wall for 9-10 days out from a marathon, so you could use that:
2-3 miles warmup +
2x800 cruise pace + 400 easy (cruise pace is 30 sec. per mile faster than you want to run in the HIM) +
3x400 at interval pace (5K pace) +
1-2 miles cool down = 6-7 miles total.
Then run 60 minutes (6-8 miles) 7-8 days before your HIM and you are set.
consider a threshold run 20-25min worth (I’m guessing that you have been doing these) or do a run with several threshold blocks in it something like 3x10 @LT/4 ez. Or you can do run where you go from tempo to threshold to tempo to threshold for 30-40 min. going to the track and running 400’s or 800’s or even 200’s just once before a race isn’t going to help
Where’s the 3x5000m??? 4x3000m???
Here are a list of track workouts that may add some spice into your training. Feel free to ask questions.
(sorry, 3rd to last workout should be in “early season” set).
Thanks.
A workout I like early in the race week (Mon. or Tues.) is 2x (800@10k pace; 2x400@5k pace). You can shorten it by just doing 1 400. This is a “blow out the tubes” workout…which I used as my last track workout before a marathon. I still use it for triathlon too. Since long course tri requires a lot of pace based running, it just feels good to run fast. It’s not long…but nothing you’re going to do 10 days out is going to improve your fitness. Keep it short and fast.
You forgot that the 5000’s and the 4000’s are supposed to be at 3K pace.
These should be done on the Tuesday before your Ironman.
You forgot that the 5000’s and the 4000’s are supposed to be at 3K pace.
You beat me to it!
Where’s the 3x5000m??? 4x3000m???
I’m sure there’s a joke in there some where ; ) Obviously one of the fears I have posting something like this is that I gove no background info on how they should be implimented and why (well…I gave a little). I couldn’t sleep just thinking about it. But then I realized, if an athlete doesn’t already know how to impliment the training into their program, then I’m not really doing any more harm then they are already doing themselves. Then I fell asleep and drempt that the world was a happy place full of peace and love. Ahhhhhh. : )
No joke, I’ve heard of at least one triathlon Silver medalist doing the 3x5000m. And also some first and second tier IM athletes doing the 4x3000m 
Yeah, I’ve known a few who’ve done those. Aren’t those done at LT+ pace or Marthon Pace?
One of the locals here did a handful of 3 x 5k on his way to a 2:27 marathon.
I only like to do “speed” on the track. Forget the intervals and threshold stuff, I thinkg you get enough of that from racing. Just base, speed and hill repeats.
4-8 x 300m with 500m jog recovery
3 x 400/300/200/100 descending, with recovery equal to interval, 400m between each set.