Hi gang
Just wondering what you’re all doing in the off season when it comes to running (for triathlon training)… I’ve been running lots but think that might not be enough… with swimming and biking I’m switching it up lots with isolated leg drills, sprints etc… but not quite sure what to do with running.
Well, depends on when/what distance your race is. Most people would be doing base mileage - long, steady distance. “Lots of running”, with a little strength work, some plyometics, and a little form work sounds about right where you want to be.
Now, go buy the Triathlete’s Training Bible.
Well, depends on when/what distance your race is. Most people would be doing base mileage - long, steady distance. “Lots of running”, with a little strength work, some plyometics, and a little form work sounds about right where you want to be.
Now, go buy the Triathlete’s Training Bible.
That pretty much sums it up.
I did the opposite and basically just kept around 3.5 hours/week of runnung, about 1.5 hours was just easy jogging split up into 3-30 minute runs, then I did 2-1hr runs which were mostly mile repeats and 800s. Right now im feeling great and did a local 5k in 18:49, not that fast but about the same speed as when I would do high winter volume.
I did the opposite and basically just kept around 3.5 hours/week of runnung, about 1.5 hours was just easy jogging split up into 3-30 minute runs, then I did 2-1hr runs which were mostly mile repeats and 800s. Right now im feeling great and did a local 5k in 18:49, not that fast but about the same speed as when I would do high winter volume.
You feel good now, but in the season I would bet an injury creeps up on you from overtraining.
I dont think so, I am actually used to running twice as much with intensity. but thats cool, people on ST think they know everything, so I was atually expecting something like that.
Keep the frequency and consistency up and a long run a week of 90 min or so (this makes it easy to build to a longer run should you need that for spring/summer racing).
I dont think so, I am actually used to running twice as much with intensity. but thats cool, people on ST think they know everything, so I was atually expecting something like that.
I never said it was going to happen just that it was likely to happen. Every running coach I have ever had has said the same thing. I have seen it happen many times, not to every person but to most people that have tried to run with some intensity all year long. It is something like 85% people get hurt with 15% fine. To me it isn’t worth the gamble. Most people need the break in hard training you might be different. Is this the first year you have done this?
Well if he’s use to running twice the volume, I’d say it wont be a problem for him to include some intensity now. As long as he’s recovering between sessions and smart about backing off when he feels an injury coming on, he wont overtrain and likely wont get injured to the point of not being able to run. Just listen to your body.
I’ve been proven wrong too many times to say what will or won’t work for someone (but I will often say what is ‘likely’).
You may find that this training is exactly what you need and the lower volume/higher intensity of this off season could have you rested and ready this race season.
If I had to guess I would expect this type of training to be good for someone to maintain their previous fitness, but not improve. If you’re trying to maintain your current fitness level with less time comittment then it’s a good plan. If you are trying to run faster this season than last season I don’t see it happening at any distances past 5k.
But again, that’s what I think is ‘likely’ and in your case I could be wrong.