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November 70.3—Running Workouts
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I'm planning on tackling my first 70.3 in November (Miamiman) after racing for 5 years and I'm shooting to get as close to sub-5 as I can.

I'm following TR's plan on the bike and I am the strongest I've ever been (FTP is sitting slightly north of 4w/kg with 8.5 weeks left). My swim is abysmal, but I'm also dealing with a shoulder injury right now. I'm swimming 2x a week, but there are no gains to be had there at this point. My main question focuses on my run training up to the race.

I'm running about 40 - 50 mpw w/ a Barry-P approach. (3 runs @ 3-4, 2 hard runs @ 8-10, long run @ 13-15). How should I approach these next two months? My short runs are very easy, but are done right off the bike. Should I be focused on adding more volume still or focus on intensity? I have been doing hill repeats (8-10x60sec @ 9 RPE) two times a week. Should I keep the hills on Tuesday and add goal race pace work Thursday? If so, how much would be good for a main set? Also, track work or no?

I did a sprint a month ago and ran a 19:30 off an over-biked bike... I'm thinking 1:30 off the bike for a 70.3 is a difficult, but attainable. Thoughts? Help? Words of encouragement?

@floathammerholdon | @partners_in_tri
Last edited by: clogs: Aug 30, 17 8:10
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