OK, to compliment the “gain no weight thread” I have another “consistency related” challenge to help year in year out fitness.
Like the title says, the easiest way to get in shape is to stay in shape. With swimming and biking you can fake things a bit if you lose fitness. But running is unforgiving. You can’t fake it on the run.
The worst thing is starting up running after a layoff. It is painful and hurts all around.
One of the traits I have seen of successful triathletes is that they are consistent. Running consistency is key to overall tri success. If you run three times a week for 45 minutes, it is easy to jump from that base to running say 30 miles a week. Much easier than from zero. Threex45 min running buys much more fitness payback than the same amount of time biking or swimming.
The best part is that running is that it is portable. As we visit family and friends over the holidays, we can bring running with us. By committing to running 3x45 min per week, you’re never that far away from the last run.
So who is in? This is not that tough, but it sets one up well when the miles really need to ramp up.
check this line:
One of the traits I have seen of successful triathletes is that they are consistent. Running consistency is key to overall tri success. If you run three times a week for 45 minutes, it is easy to jump from that base to running say 30 miles a week. Much easier than from zero. Threex45 min running buys much more fitness payback than the same amount of time running or swimming
think you meant to say “time biking and swimming”?
I’m in. I am trying to stick with a min of 3x8km a week plus usually a long run on sundays (we have supported ‘fun runs’ around here every sunday). After Xmas will start to build again for the Rome marathon and the tri season.
My low period is just coming to an end. Every sept-oct I get lazy and fat and can’t seem to motivate myself. I think it is burnout, but would really like to avoid this next year. Any suggestions?
Kurt…nope, you can take long layoffs from biking and swimming and quickly ramp up with minimal injury risk…not so for running…thus 3x45 min maintenance run program all year…
you can take long layoffs from biking and swimming and quickly ramp up with minimal injury risk…not so for running…
This is a great program for starting every year from the same starting point and not make gains from season to season.
One thing is “injury risk”, the other is mantaining and improving your fitness. Long layoffs on any sport will increase the former and make it almost impossible to achieve the latter.
I’m taking a one-week break from all training right now after IMFL/70.3 Champs. My first break from training in 2 years!!!
I’ve been surfing everyday, but I’m getting very itchy to get back out and run, so starting Monday, I’m back on it, and the 3x45 sounds perfect to me for the next two months until I start ramping for the Calif. 70.3 in March!
I’m in too! As an Albertan who just did IMF, the combined winter conditions and the fact that i don’t want to see my bike for 2 months make the 3X45 min a sure thing.
"fact that i don’t want to see my bike for 2 months make the 3X45 min a sure thing. "
Roger that. Told the transition person at IMFL to sell it. Haven’t taken a break in 2 years and my first break is one month away from the bike. A little running / swimming sounds great.
Since i’m already mary training, I guess i’m in whether I want to be or not… just with a little overkill- haha! Currently doing 6 days a week running with at least 4 of them @ 45 minutes or longer. The others are pretty close to 45 min as well.
Great suggestion! I had planned on improving my run performance for the upcoming IMLOU and had pretty much decided to stay off the trainer until the new year and just work on a consistant run program.
I’m in! I agree with how difficult it is to regain run fitness after a layoff, from a discouraging past experience. I also agree that regaining bike and swim fitness is much easier, from encouraging past experiences. That’s why for my current maintenance phase I’m weightlifting and elliptical training in addition to the 3x10K runs/week.
Now would you please admit that Trukweaz is correct in pointing out your wording mixup. I’ve read this over several times and can’t see how Trukweaz is wrong.
Qcassidy…I like my goals to be easy at this time of year. No need to hammer, lots of sleeping in, but just be consistent, so that when I want to ramp up, I’m not starting from zero :-). If I were to post this in June, it would say 6 runs per week, 45 - 120 min each :-). Are you in or are you enjoying the 30 strips of bacon per day program that goes with being top amateur at 70.3 World’s
