Here are some macro level ideas on how we suggest you proceed.
1 – Separate Running from a Triathlon Training
You cant just increase the running your triathlon training program and expect you’ll see final results. Youll see change for certain, but many of these developments will be short-term. Other deltas might include sub-par biking performance and improve levels of mental and physical fatigue.
Start the cycle off right by taking an exercise break before becoming a runner. Starting a major run block just two weeks just after your previous race is really a recipe for problems.
While doing so, we really encourage you to leave the Fast then Far mentality behind just for this run focused block. As youll only be running, youll have many time to rack up the distance and time. More time spent training means the intensity must come down if you are to absorb it all.
Instead of two hard runs (out of four) per week, this might mean lowering to just one short interval run at threshold pace (5 x 3 minutes at Threshold with 2 minutes of rest after each, for example) with the remainder of your runs done in zones 1 and 2. Or perhaps you hold the severeness for the latter stages of your plan; you may skip it completely. Only you know whats best.
2 – Define Yourself As A Runner
Part of the separating procedure listed above is about obtaining your personal identity as a runner. The running activity is different than triathlon for the reason that the recovery required is significantly more intense. The fueling necessities are not the same, both with your workouts and across your day. Take time to obtain this niche, as what you believe youll need (once you begin) may ultimately be different than what youll really need (as you evolve).
You should also consider a review of your running tactic. After all, if you are planning to spend 100% of your exercise time doing one thing, you must be good at that matter! You’ll find lots of resources available on the internet, from clinics to coaches, from DVDs to mp3s. Explore what resonates for you and spend some quality early time creating your new skill sets.
3 – Conservatively & Constantly Conquer Volume
A mouthful for sure, but if you are able to remember the mantra youll be much better off. As a new runner the temptations will probably be there to cook yourself. Road races surpass triathlons about 8:1 in many places, which means youll have weekday and weekend options to place the hammer down. Resist.
Start your new plan with the exact same number of runs youve been performing as a triathlete. Include time to each run then reduce that time to a new day by day run; then repeat. Good running form is similar to wine, the longer you give it, the more powerful it’s going to be. Once you have already been at the new running game for 6-8 weeks, you can start planning on doing some longer runs. By longer I mean anything over 1 hour 30 minutes.
Don’t go crazy. The regular triathlete, regardless of goal race distance, spends about 8 to 14 hours per week training across the three disciplines. By comparison, a high volume running week doesnt take a lot of time, and its tempting to add more to the mix. For someone who averages 8:30/miles, putting in a 50 mile week is only a seven hour undertaking.
4 – Select a Goal, Not A Race
Its simple to drop a race on calendar in 5 months, its another thing to train for it. Suddenly youll have a goal time and a target pace. The next thing you realize, you are measuring every run against those metrics. Before too long you’re burned out and also the run projects a bust.
Rather than just racing, pick non-performance related objectives which can be in accordance with a new way of running. Maybe aim for a 30-days/30-runs task; or probably aim to run a fixed number of miles for the fixed number of days (8 miles per day for 8 days). Perhaps theres a local mountain you desire to overcome or you want to take a look at every single trail option inside the nearby state park. Whatever your objective, make it both difficult and enjoyable.
Theres nothing to keep you from jumping to a race on short notice should things work out, however dont allow it to be the carrot/stick that gets you going.
ironman training
