Run Training Advice for HIM

Triathlon Forum
1

I need some run training advice. Right now I’m running 4x a week. 3 runs are ~10 mi and one run is a 6 mi tempo run. Should I restructure my training schedule…right now I’m kind of winging it. Would it be better to have my runs build over the week? and/or run more at shorter distances? Throw in some track workouts?

Here is what my schedule looks like

Monday - 10 mi Run
- Swim
Tuesday - 40 mi Bike
- 6 mi Tempo Run
Wednesday - 10 mi Run
- Swim
Thursday - 30 mi Bike
- Swim
Friday - 10 mi Run
- Swim
Saturday - 40 mi Bike
Sunday - 30 mi Bike

2

Move one 10 mile to 6 miles and one up to 13-14
.

3

How long do the 10 mile runs take you to do?

jaretj

4

I agree - cut back one of those 10m to 6 (or even 5 or 4), and up one of the others to 12,14, maybe 16 on occasion.

Also - might want to do one longer ride on the weekend, get that up to 60m or so.

Would also suggest a short T-run after one (or both) of the weekend rides as well, for frequency and to nudge the R volume up a bit more.
That run can be short, 3-4m is fine.

I’d say 2 of the key land-based HIM workouts are L bike and L run - and you really aren’t doing either of these currently.

5

1:14-1:17. My pacing is a little spotty, but it’ll be anywhere from 6:30-7:40/mi.

6

I agree - cut back one of those 10m to 6 (or even 5 or 4), and up one of the others to 12,14, maybe 16 on occasion.

Also - might want to do one longer ride on the weekend, get that up to 60m or so.

Would also suggest a short T-run after one (or both) of the weekend rides as well, for frequency and to nudge the R volume up a bit more.
That run can be short, 3-4m is fine.

I’d say 2 of the key land-based HIM workouts are L bike and L run - and you really aren’t doing either of these currently.

I’ll have to adjust this a bit for next week since I just started back up training after a complete week off sick. This week was brutal trying to maintain the same volume after taking so much time off…my body definitely is feeling it.

Does this look a bit better?

Monday - 6 mi Run, Swim
Tuesday - 40 mi Bike, 6 mi Tempo Run
Wednesday - 10 mi Run, Swim
Thursday - 30 mi Bike, Swim
Friday - 12 mi Run, Swim
Saturday - 60 mi Bike
Sunday - 30 mi Bike, 4 mi Run

ps. thanks for everyone’s advice!

7

That sure is one solid week to do over and over.

If you can’t handle that run volume I could see you dropping those 6 milers to 3 ot 4 miles.

Have fun

jaretj

8

40 miles of running and 160 of cycling is very, very solid.

Make sure that Monday run is really easy. You need a recovery day. Don’t hold yourself to the 6 miles as a rule. Based on how you’re feeling after the weekend, make it 3-6.

Eventually you’re gonna want that long run to be longer than 12 though. Build gradually up to 2 hours.

Over the winter, you might want to have your run mileage creep up and let your cycling mileage go down a bit, then start ramping the riding up in the spring, and bring the run back down to 40. The winter is a good time to substitute volume on the run for so-called ‘quality’.

9

Where are you at now (times/pace/fitness)?
How would you rate your run in your overall swim/bike/run balance?
How much training time do you have available to build on this volume?
What are your goals?
How far away is your race?