Running
You will be putting 30 minutes into this per workout per week as you start, just as you would have been doing in the pre workout schedule. However, beginning with week 1 of our training you need to include 5 minutes of jogging. You can walk for 15 minutes, then jog for 5 minutes, then walk for another 10 to cool down. Your walking should build up to the point where it is a little difficult to keep up the pace. If you are on a treadmill, a goal of about 4.0 miles per hour should be good for your walk. If you are able to walk comfortably at 4 miles per hour, bump that speed up to 4.3 to 4.5 for your jogging time. Your goal at first is to maintain a steady jog for 5 minutes. If you can’t maintain the speed you are at you need to slow down until you can.
During the next 6 weeks you will add an additional 5 minutes of jogging to this workout each week. By week three you will be jogging for 15 minutes and walking for 15 minutes. By week 6 you will jog for the full 30 minutes. Once you are able to jog for 30 consecutive minutes we will begin to add requirements to this workout such as distance and intervals.
During the next 6 weeks you will add an additional 5 minutes of jogging to this workout each week. By week three you will be jogging for 15 minutes and walking for 15 minutes. By week 6 you will jog for the full 30 minutes. Once you are able to jog for 30 consecutive minutes we will begin to add requirements to this workout such as distance and intervals.
Keys to Triathlon Run Training
- Run at least two times a week.
- Follow the 10% rule for increasing distances (add extra distance little by little).
- Run training is the more likely place for injuries to occur, so be careful!
- For sprint distance races work up to the point where you can do a maximum 5 miles during a workout.
- Work up to practicing one speed workout once a week.
- Practice an endurance workout once a week.
- The long run each week is the key to running success, when you get tired you will run more efficient.
- Treadmills are great for steady rate runs and intervals.
- Practice stacks regularly (running immediately off the bike).