Does anyone have a decent run training plan specifically for Half Ironmans?. I need to run less due to susceptability to injury, probably three days would be best. I was looking at a Runners World 3 day plan, one track workout, one tempo and one long (Tu, Thu, Sun), but it is specifically for runners not triathletes. Opinions on whether this would be worth following, then adding a few short transition runs after my long Saturday ride?. Any suggestions would be appreciated!. Barry P??!!!.
If you’re susceptible to injury then skip the track workouts. I found, for myself, running shorter more frequent runs 4-5x/week made me less injury prone than 3x/week like you’re suggesting. I think trying to do a tempo and track workout when you are only running 3x/week is a recipe for injury. if you follow Daniels’ running formula, then a tempo, track and long workout as your only workouts would be almost impossible without violating some of the max percentages for each type of workout. I also do all my long runs and half my regular runs on dirt. 18 on dirt feels better on my knees than 10 on pavement.
the number one tip I got was moving my long run to mid week so it was well separated from my long ride at the weekend. there are those that will say you are teaching yourself to run on tired legs by running and riding long at the weekend but I think if you prone to injury from running then running the day after your long ride is a bad idea. Separating them also makes the long workouts better workouts and less of a death march.
NICKC- thanks for the feedback, do you do any bricks/transition runs?.
My 2 cents. If you are susceptible to injury, run only as much as you need to. Replace the runs with cycling – it will make you faster overall. If there’s a chance you could get hurt, coupled with the increased recovery time needed with running, increased cycling volume will yield far greater benefits than one or two additional runs or track workouts. And yes, do transition runs off the bike as frequently as possible. I would do them after every ride, but there’s not enough time some times.
Instead of looking at treatment (“run less”), look at prevention (get proper shoes, improve form, eat better, etc…)
Why have you been injured in the past? These are the factors you have to address first.
For the past 27 years my knees, joints and bones have dictated that I run only 3 days per week, or every other day and never, ever two days in a row. It works for me on some level.
I did my first half IM last year. During the run I was cranking out 8 minute miles until mile 10 but cramped up and did the last 3 miles @ about 10 minute mile pace just walking and jogging.
I’ll try another 1/2 in June and expect to run 7:40s, not great but about as good as I feel I can expect for 24-26 miles per week with 3 runs.
For my three runs I plan on doing this:
a “long” run of 10-12 miles
an 8 miler after a hard swim workout
run 6 off a bike and swim workout.
Also I use “the easy button” on all my runs, I make them as easy as possible on my fragile legs. I don’t run any faster than 8 minute miles in training. For me I don’t see any upside to doing any “speedwork” if my goal is only 7:40s.
I pretty much agree with what beatnic said. One long run, increasing in length to about 12-14 miles (at 1min over race pace); one brick (45-1hr) at roughly race pace or but not too much faster); one other run with maybe 2 tempo intervals. I think that would give you roughly 4 hours per week which ain’t too bad. I think the brick and long run are most vital and should be spaced out. Also space the long ride away from your long run. my .02.
During my best half-IM effort I ran just under 6:30 min per mile pace and I never did tempo or speedwork that year, just lots of volume (50 miles per week average for the year). Run more, not faster if that is an option. I didn’t do bricks that year either. In any case, the run at Half-IM is equally dependant on high cycling volume and good pacing for 56 miles.
Chad
I used to be susceptible to injury as well until I stopped doing faster running and started running 5-7 days/week @easy pace (1:30-2:00 minutes slower
than race pace). I very gradually increased my frequency, and then very gradually increased the distance of my runs. I also dropped the extra weight I was
packing. You do not need “speedwork” for a HIM if injuries are your limiter.
How much are you running now? What pace? I’d try to just split the maximum mileage you could handle per week over 3 runs. I’d also try to add in a transition run after one of your bikes.
Like others have said, bike volume will help a lot too. Running 13.1 will be a lot easier if you can come into t2 feeling like 56 was just a warmup. Regular centuries will make 56 feel like a warmup (kinda).
I have been running 5x/week, 1 speed, 1 tempo, 1 long and 2 ez for a total of about 4.5-5.0 hrs per week, but go from one injury to another, usually tendonitis, patellar, now achilles. I do have custom orthodics and never run more then 500 kms in a pair of good quality shoes. The patellar tendonitis was a s a result of imbalance in the quads and that has been addressed, not sure about the achilles, it has just flared up. Thanks for all the advice, I’ll see what other advice i get, then see what plan I can pu together, I do plan on riding more and running less.
i had knee surgery last summer and I’ve found that I’ve been running better and more comfortably with shorter, more frequent runs…4 or 5 times per week, rather than just 3 longer sessions.
I think the best thing you can do for your run is to increase the length of your long ride. If you faded at the end of the run in your half last year, that probably had a lot to do with your overall endurance, and not necessarily your run training. The best (safe) way to improve this is by biking as long or longer than the entire half-ironman will take. Also, try buying a metronome and using it to increase your cadence and shorten your stride, and maybe you will be more injury resistant on the run. I would also skip the tempo or speedwork completely.
How successful have you been in the past with half IMs? Is the run a weak point for you? Regarding your injury, I’d suggest some aqua jogging sessions to suppliment your running.
I have to go to an all day meeting, but can respond with more tonight.
Borrowing and consolidating what others have said above, there may be some alternate approaches to simply cutting running back. I have struggled with injury (hip degeneration, 6 knee surgeries, ankle scope) and have had good success with the following:
Take a hard look at your shoes and running style. Make sure you’re not landing heavy on your heels and/or overstriding. These are common errors and can be devastating to your joints. Quick feet. I went to a much more vertical running style with great success.
Get the long run to over-distance.
Get the long rides and total ride volume hella long.
Cut out track work and any really fast “speed work”.
Use tempo runs of moderate distance for “speed work”. I’m sure the terminology nazis will get me on this, but I think of them as threshold runs.
Increase frequency, but cut back on pace (except for 1-2 tempo runs). 4-5 runs/week, but the long run is the only long one, one about half that, the rest short.
Run hills. Even if you’re slow overall up them, you’ll be fast when you hit the flatish race course.
Barry P, I used to consistently run 1:45-1:50 1/2 Iron runs, then I had the Patellar tendonitis for 2 yrs (after running a 4:29 IM Marathon) and could only run “slow” for those two years and that resulted in two 1/2 Iron runs of 2:01 and 1:58 last year. I would like to get back in the 1:50 range. I know I am not “fast”, but think I should be able to runner better then 2 hrs. I am 46 and usually ride about a 2:45 1/2. Thanks for any input!.
How long have you been running? What do you consider a long run? If less than a few years I wouldn’t do anything other than easy running, given your injury profile. For some people volume through frequency works, for others doing fewer but longer runs is the answer. I wouldn’t overlook the benefits of walking either - you can get in a good workout running 2 / walking 1 and repeating, or some combo, and that seems to help some people with injuries. Might take a look at body composition too…
$2/Chuck- I’ve been running for about 12 yrs. Right now (based on training for 2 half irons this summer) my weekly “long run” is from 1.5 to 2 hrs max at about 9 min/mile pace. I am working on the body comp piece as I am currently about 165 lbs and think I should be at about 155, I’m 5’9". For background, I’ve done 3 IM’s, 2000, 2001 and 2003 with a PR of 11:23 and 8 1/2 IM’s with a PR of 5:13 (back in 2000) and a 1/2 IM run PR of 1:44 (2001). Maybe I am slowing because of aging, but I am hoping to get back to the 1;50 range…
Ditch the Track workouts. Replace them with strides and drills until you’re not worried about injuries.
I’m sending you a PM with some more detailed info.
If you are looking to race for over 1 1/2 hours, your race pace is going to be well below V02max and MLSS (maximum lactate steady state) which is where your body significantly increases the amount of lactate it produces. Given this, you training should be heavily weighted toward steady aerobic running. This doesn’t mean that intervals and tempo runs won’t help, just that they are not a priority.
Remember, it’s not necesarily total mileage that will hurt you. It’s total intensity. 4 miles of hard intervals can be just as bad if not worse than 12 miles of easy running.
Also keep in mind that V02max interavl training only takes ~4 weeks to realize most of your potential. Any training beyond that is adding more and more risk with less and less added reward. For a 5K specialist, it may be worth the risk to do this type of training for 8-12 weeks to get from 14:30 to 14:15, but is it worth it to get from 1:50:00 to 1:49:00?..especialy if you have to do it in place of much more imporatnt tempo running (ie…it might actualy slow you down to do 12 weeks of intervals)?
Also consider the very valauble benefits of aqua running. If you REALLY think the run is hurting you and need to get in the training, consider doing 2 1 hour sessions a week of aqua jogging. Make them as intense as possible doing 20 minute chunks of focused intervals pushing yourself really hard. Since there’s no impact, you get all the rewards of hard training without the risk of injury.
So, in lieu of your fear of injury, I recommend a program that maximizes the benefits of the workouts with limited risk:
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No interval workouts until 1 month from the race. 4, 3, and 2 weeks out do 6x800 @ ~5K race pace with 400 recovery jogs. No faster, no more. Just get the work in. Cancel this workout if you are afraid of injury.
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1 20 minute tempo run every week, no longer. Research has shown 20 minutes to give you the most results for the least effort. The pace should be ~ 1 hour race pace.
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Long runs of no longer than 90 minutes. Again, best bang for your buck. You may do 1 1:45 minute run if you are feeling good in the month before your race. Take extra time off after it.
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Add in at least one or two 1 hour aqua jog sessions on top of your other three runs a week. You’re a triathlete right? You belong to a pool? No excuses! If at any point you feel an injury coming on, take 5 days off and replace all of your runs with aqua jogging. This stuff works. It’s no joke.
Make sense?