An individual with an aerobic HR zone of bpm heads out on a 45 minute run. The first 15 minutes is spent slowly bringing the heart rate up to bpm. Finally, the last 15 minutes will be spent running below bpm and should be maintained until the run is completed. If you can, run on a grass path, or gravel path. The softer the ground, the better the shock absorption for your legs.
Concrete is the worst, asphalt is next, tar is very soft running track with any type of dirt trail being the best. Actually, running on a golf coarse is ideal! Unfortunately, concrete sidewalks surround the entire island on which I live, so remember, you get what you get. Whatever the surface, stay aerobic and you should be fine. For many of you, you will be testing new grounds regarding running distances and injury prevention is of the upmost importance.
If you are having difficulty on your long run, then incorporate some walking into the run. Long time marathoner, author and running coach, Jeff Galloway incorporates walking into his training programs for longer distance running. You will find that your overall time will not be that much slower and most importantly, you will feel much better after the run.
At least your legs will thank you! However, you may find you will not recover fast enough for the next run segment. If you have set a 5 minute limit to your run, then stop at 5 minutes! If you want to build your mileage as pain free as possible then stick to your limits regardless of how good you may feel. I am a huge believer in walking. You can use it as a means of recovery after your long ride as well as a substitute for an easy run day.
I usually walk at least once during the week, for about 75 minutes and at a rather fast pace with a long stride. I like to think of it as an extra day of running without the pounding. I personally do not do a lot of arm pumping when I walk, however feel free. Finally, I suggest you lift weights at least two days per week and no more than three. Do some type of circuit training and 2 sets of 15 reps per exercise. Keep the weights light. You do not want to build bulk.
We just want to build some strength for endurance. And, make sure you do not rush through each set of Just because the weights are light, does not mean you hurry through the set.
Take your time with each rep concentrating on form rather than speed. You may feel sluggish the first couple of weeks but it will get better. Feel free to add or leave out what you see fit. As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers.
I really wish you guys would do a training plan for a full IM. Thanks for the program. Very detailed, yet simple. I have always included brick workouts in my triathlon training. And would that make it a total meters set? Save my name, email, and website in this browser for the next time I comment.
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Swim Bike Run Week 1 Monday yds. Tuesday yds. Wednesday 20 miles. Thursday yds. Friday Saturday 50 min a. Sunday 25 miles.
Week 2 Monday yds. Wednesday 25 miles. Friday Saturday 55 min a. Sunday 30 miles a. Week 3 Monday yds. Week 4 Recovery Recovery Recovery Monday yds.
Week 5 Monday yds. Week 6 Monday yds. Week 7 Monday yds. Week 8 Recovery Recovery Recovery Monday yds. Week 9 Monday yds. Saturday choice yds. Thursday yds a. Week 18 Monday yds a. Wednesday choice yds 20 miles p.
How should I breathe when swim training? Rate this item: 1. Please wait Hazen Kent As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers.
You may also like. Ryan June 5, - am Thanks so much for the program. Ryan February 28, - pm This is all great information. Thank you so much! Thankyou Rate this item: 1. Patrick January 17, - pm What is a quality day?
Will Rece February 21, - am I really wish you guys would do a training plan for a full IM. Andy March 30, - pm Thanks for the program. First, there are a few workout terms that apply to multiple disciplines:. Most runs in the plan are easy to understand time-based runs with a particular zone generally zone 2. The tempo portion is held in the midsection at zone 3 RPE Similar to the runs, many bike workouts are simply time-based with a particular zone.
You may see workouts that call for a mixture of zones. Alternating Zones 2 and 3: These are generally listed for the long bike rides. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. Adjust as needed. If too difficult, you can switch to a zone 2 ride for the entire duration.
Over geared ride — On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. Make sure you make it hard for yourself. Sprint for signs — Start by riding at a good pace RPE 7. Choose a sign and put a max effort in RPE until you reach it then back to normal pace. Try and do at least 4 efforts in the session.
Pedaling focus — Do not worry about intensity effort, but instead focus on smooth technique. Your workout might look something like this:. Some swims are focused on distance, others are focused on technique, and others on speed. Also, some of the swim workouts are specific to open water. Try to get into open water a few times to practice. Rest periods: Rests after any main efforts are between seconds depending on your recovery.
Use 10 seconds rest between drills. Drills: High elbow thumb to thigh , closed fist and catch up. For drills, follow 25m of each then last 25m is normal crawl totalling m.
Repeat this 5 times m total of drills. Open water sighting in pool or outdoors : Following a minute warm up, you will focus on forward sighting every 5 th stroke. Lift head while lead arm is extended, looking forward for approximately 2 seconds as if looking for buoy. Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water.
It makes sense to practice different starts fun session! Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds.
It can help to follow a full-body stretching video for example, on YouTube as you get started in order to get into the routine. Core workouts: There are several quick core workouts that are used throughout this plan. Here is each one. That said, you are welcome to sub-in your own favorite core exercises that you enjoy. Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts.
Pre bike: Do an approximate minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. Pre run: Do a minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working.
Also: Walk around and make yourself familiar with it. Run 4 miles moderate. Saturday: Bike 20 miles moderate. Sunday: Run 6 miles moderate. Swim yards moderate. Tuesday: Bike 40 minutes moderate with 6 x second sprints scattered. Saturday: Bike 25 miles moderate. Sunday: Run 7 miles moderate. Swim 1, yards moderate. Tuesday: Bike 40 minutes with 8 x second sprints scattered. Run 4. Saturday: Bike 30 miles moderate. Sunday: Run 8 miles moderate. Tuesday: Bike 40 minutes with 6 x second sprints scattered.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered. Wednesday: Swim 1, yards total. Friday: Swim 1, yards total. Sunday: Run 9 miles moderate. Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered. Saturday: Bike 40 miles moderate. Sunday: Run 10 miles moderate. This will make cycling comfortable and ensure you are as efficient as possible with your technique.
Every athlete is different. Some will find this kind of schedule easy, others will struggle. Find and purchase more plans at Training Peaks.
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