Here are some macro level tips on how we suggest you move forward.
1 – Separate Running from a Triathlon Training
You cant just add more running your triathlon training program and expect to see final results. Youll see change for certain, but the majority of the benefits will probably be short-term. Other deltas will most likely include sub-par biking performance and improve levels of physical and mental weariness.
Start the cycle off right by using a training break before becoming a runner. Starting a major run block just 2 weeks after your last race is actually a recipe for issues.
At the same time, we really encourage one to leave the Fast then Far thinking behind for this run focused block. As youll only be running, youll have many time to rack up the distance and time. A longer period spent training means the intensity must come down if you’re to absorb everything.
Instead of two hard runs (out of four) in a week, this might mean lowering to just one short time period run at threshold pace (5 x 3 minutes at Threshold with 2 minutes of rest after each, for example) with the remainder of your runs done in zones 1 and 2. Or perhaps you hold the severeness for the latter stages of your technique; you could possibly skip it absolutely. Only you know whats best.
2 – Define Yourself As A Runner
Part of the separating process mentioned above is mostly about discovering your identity as a runner. The running activity is different than triathlon for the reason that the kind of recovery needed is significantly more intense. The fueling demands are very different, both within your exercises and across your entire day. Take the time to obtain this niche, as what you believe youll require (once you start) could eventually differ than what youll really need (as you evolve).
You should also consider a review of your running strategy. In fact, if you are going to spend 100% of your exercise time accomplishing one thing, you must be good at that thing! You will find loads of resources online, from clinics to coaches, from DVDs to mp3s. Explore what resonates for you and spend some quality early time building your new skill sets.
3 – Cautiously & Constantly Conquer Volume
A mouthful for sure, however if you can remember the mantra youll be much better off. As a new runner the temptation will likely be there to cook yourself. Road races surpass triathlons as much as 8:1 in most regions, meaning youll have weekday and weekend options to place the hammer down. Resist.
Begin your new program using the same number of runs youve been executing as a triathlete. Include time to each run then reduce that time into a new daily run; then do it again. Good running form is similar to wine, the longer you give it, the more powerful it’ll be. Once you have recently been at the new running game for 6-8 weeks, you can begin planning on doing longer runs. By longer I mean anything more than 1 hour 30 minutes.
Try not to go crazy. The average triathlete, no matter what goal race distance, uses anywhere from 8 to 14 hours every week training across the 3 disciplines. By comparison, a high volume running week doesnt take a lot of time, and its tempting to add more to the mix. For someone who averages 8:30/miles, putting in a 50 mile week is only a seven hour undertaking.
4 – Choose a Goal, Not A Race
Its very easy to drop a marathon on calendar in five months, its another thing to train for it. Immediately youll have a goal time and a goal pace. The next thing you know, you are measuring each run against those measurements. Before too long you are burned out and also the run projects a bust.
Instead of just racing, select non-performance related aims that are consistent with the new method of running. Maybe go for a 30-days/30-runs challenge; or simply try to run a fixed number of distance for the fixed number of days (8 miles a day for 8 days). Perhaps theres a nearby mountain you desire to get over or you wish to take a look at every single trail option within the nearby state park. Whatever your main goal, make it both difficult and fun.
Theres absolutely nothing to stop you from moving to a contest on short notice should things work out, but dont allow it to be the carrot/stick that gets you going.
ironman training