I’ve got about 10 weeks to IM FL. Spent most of the summer racing some short stuff and doing a weekly Thursday session of run intervals at the track. I mostly did 1 mile repeats. My speed is decent, about 37-38 min for a 10k tri run split.
I’m now switching to IM specific training and was wondering if I should dump these and instead do a 2nd longer type run(about 90) on Thursday instead w/ some tempo thrown in. This would be in addition to my regular long run(about 2.5 hours now).
I’ve ramped up my volume and am worried about recovery costs of the mile repeats.
This will be my 4th IM and I’m hoping to go around 10 hours.
Which would be the better program. I’m pretty equally balanced at all 3 sports.
You need to ingrain your 7 minute mile pace, not your 6 minute mile pace - I’d say the tempo work at race pace (the pace you will need to run between aid stations to run a 3:30, which is about 7:15) would be more beneficial. Alternatively, continue with mile repeats but not at the pace you would do when training for a 10K or 5K, do them at a steady tempo pace and then push the recovery. For example: mile at just under 7:00 pace and then 400 “easy” at around 8:00 pace. Which is similar to your notion of throwing some tempo work into a 90 minute run, just a little more precise. You need to get real comfortable at 7:00 or so pace without much recovery, which can be trickier to dial in than just jamming around the track at 6:00 pace and then taking lots of recovery. The latter hurts more but the former can feel awkward.
My experience is that the session you describe // 90 mins with mod-hard on steady recoveries // is more beneficial than the repeats on longer rest. As a coach and athlete, the “fast” track-type stuff is wasted, it doesn’t help you run well off the bike – it might assist your speed in training though.
Example of a main set might be… (3-6x) 3/1/5/1 – three mins build to mod-hard, 1 min mod-hard to hard (quick cadence), 5 min steady pace (ease HR down), 1 min easy – repeat
Other ideas that I’ve used… 5-7x1600/200 – 1600 meter repeats on short 200m rest (easy to steady pace) – 1600 repeats involve criss cross best Half Marathon pace (not drilling it)
Neither of these sessions should require any extended recovery. Recovery should be required mainly as a result of fatigue generated doing IM specific training (long steady-state main sets). This is the most specific training for the demands of your race.
More on my Tips Page under Coaching Long Course Athletes.
As a ten hour guy, realistically, you’ll do best from simply adding more steady volume to your bike and run sessions. At 10-hours, look at your pace/power demands – likely, they don’t require speed improvement – they do require outstanding durability and stamina. I had gone <8:50 three times before I felt any form of FT-pace/power limiter in my racing.
Many ways to train, though. Some folks feel that the fast stuff benefits them.
either do 2 mile track repeats at IM pace-30 sec /mile…or do street fartlek pyramid of 5-10-15-20-15-10-5 mins @ IM pace or faster with 5 min jog between pace runs.
Thanks for the replies. This morning I did at the track 2.5 mile warm up then 6 x 1600 at 6.55 to 7.00 pace w/ 200 easy in between. Goal IM pace is 8.00(3.30) so I think this is about what I need.