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Training for Sprint Triathlon AND 1/2 Marathon
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 2010-05-09 7:02 PM |
Veteran  286   Rockford, MI |  Subject: Training for Sprint Triathlon AND 1/2 MarathonI have been training since the start of February this year. I can swim decent, ride decent, run decent. My furthest run so far has been in the 7 - 8 mile range. My furthest swim about 2300 yards, my furthest bike about 18 miles so far. I usually run around 4 - 5 miles a couple days a week, but need to kick that up, I have been swimming about 4 -5 days a week, mostly endurance, and need to add in drills. I normally bike about 10 miles a couple days a week, probably need to kick that up. I am doing my first outdoor triathlon, July 3, this year, it's 720 yards swim, 14 miles bike, 3 mile run. So this one I should be fine with, but need to kick up speed. I am doing another in August that is a little longer, and another in September which is the longest, 900 yard swim, 20 mile bike, 4 mile run. My 1/2 Marathon is in September as well. I'm trying to figure a good way to train for my triathlons, but also need to kick up my running for my 1/2 marathon in 4 months. Any good thoughts? Thanks, James |
| 2010-05-09 7:42 PM in reply to: #2847377 |
Member 63 | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon I don't have any thoughts, but I'll be watching this thread closely. I'm almost in the same position as you are. It looks like my first sprint triathlon will be in August this year (moved back from July due to extra time needed for swim), and my first half marathon will be in October. I'm just about in the same boat as you, just one month back. Good luck! |
| 2010-05-09 8:36 PM in reply to: #2847377 |
Veteran 201 | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon I'll be watching this thread too...I'm in the same position. I'm trying to do a Sprint Triathlon in September, a Half Mary in September and a Century bike ride in August! What I've do done, is download parts of different plans, the swim part of a Sprint Plan, a Ironman bike plan and a HIM run plan. I'm still tweaking it and trying to figure out what works best. |
| 2010-05-09 8:54 PM in reply to: #2847377 |
| 119 | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Doing my first Sprint in August and my first Half Mary in Sept. I haven;t really followed any plans, because I am currently doing more distances than the sprint. And and the Half Mary gets closer I will amp up my runs. I have done several 5 and 10Ks this year and in two weeks I am doing a 37 mile ride. Good luck keep us informed |
| 2010-05-09 9:31 PM in reply to: #2847377 |
Master 2372 | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon jflongo - 2010-05-09 7:02 PM I have been training since the start of February this year. I can swim decent, ride decent, run decent. My furthest run so far has been in the 7 - 8 mile range. My furthest swim about 2300 yards, my furthest bike about 18 miles so far. I usually run around 4 - 5 miles a couple days a week, but need to kick that up, I have been swimming about 4 -5 days a week, mostly endurance, and need to add in drills. I normally bike about 10 miles a couple days a week, probably need to kick that up. You have lots of time to prepare. I'd just start easing up the run mileage by 10% a week and see if you can get to the 25 mile/week range and hold that for a bit. Just get in the miles and start upping your long run mileage to 10-12 miles. That will get you through the 1/2 mary. Getting consistent miles in week after week will do wonders. For the tri stuff you definitely need to up the bike mileage a bit. See if you can at least get those 10 milers to 20 milers. Your swim looks to be fine. In fact if needed I'd sacrifice a swim for a run. |
| 2010-05-09 9:32 PM in reply to: #2847377 |
Expert 2852 Pfafftown, NC | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Add me to the "me too" crowd. I've got sprints lined up for 5/16; 6/5 and 6/20. After that, I'll concentrate almost solely on the HM training plan (hope to do mine in Oct. or Nov.). LT is a HIM in 2011 (Sept).....with a spring OLY or Long course tri (mixed in with 2-3 sprints that'll probably not be repeats....but all OWS's). I'm gonna start, for now, adding in additional runs. Good luck to all! |
| 2010-05-09 9:46 PM in reply to: #2847377 |
Extreme Veteran 590 Sioux Falls, SD | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon I've got 4 sprints scheduled for this summer, one olympic and a half mary. The last sprint and the half mary are on the same weekend in September. So, I'm training to peak for this weekend. More or less I'm using a HIM training plan. I figure this will get me in shape to perform the back-to-back races, as well as give me a good base for an actual HIM I hope to complete next summer. |
| 2010-05-09 10:06 PM in reply to: #2847377 |
Expert 1249 MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Hi, I have a sprint tri (my first) coming up at the end of May, and a half marathon the weekend following. For the run portion of training I have just basically just been following the FIRST half marathon training plan (with a few minor adjustments.) The basis of FIRST is three quality running workouts alongside cross training- in our case swimming and biking of course! I would say it's more for people who are interested in getting faster, not necessarily just to finish. (You will find people with mixed feelings on FIRST, we'll see how my half-mary goes in a few weeks!!) http://www.furman.edu/first/Half%20Marathon%20Training%20Program%20-%20metric.pdf |
| 2010-05-10 6:06 AM in reply to: #2847666 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon michgirlsk - 2010-05-09 10:06 PM Hi, I have a sprint tri (my first) coming up at the end of May, and a half marathon the weekend following. For the run portion of training I have just basically just been following the FIRST half marathon training plan (with a few minor adjustments.) The basis of FIRST is three quality running workouts alongside cross training- in our case swimming and biking of course! I would say it's more for people who are interested in getting faster, not necessarily just to finish. (You will find people with mixed feelings on FIRST, we'll see how my half-mary goes in a few weeks!!) http://www.furman.edu/first/Half%20Marathon%20Training%20Program%20-%20metric.pdf I like the idea of running 3 days / week with that, the biggest problem I have with it, I don't have a 400m track near my house. I see how the Key Workout 2 alternates every other week. I may take the every other week and turn that into my Key Workout 1. So for example Week 16 Key Workout 1 - 8 km. run @ MT pace Key Workout 2 - 3.5 km. easy, 5 km. @ ST pace, 1.5 km. easy Key Workout 3 - 16 km. @ no specific pace,easy/relaxed effort run Week 15 Key Workout 1 - 8 km. run @ MT pace Key Workout 2 - 3.5 km. easy, 5 km. @ ST pace, 1.5 km. easy Key Workout 3 - 15 km.@ HMP + 12 sec./km Week 14 Key Workout 1 - 8 km. run @ MT pace Key Workout 2 - 3.5 km. easy, 5 km. @ ST pace, 1.5 km. easy Key Workout 3 - 15 km.@ HMP + 12 sec./km Week 13 Key Workout 1 - 10 km. run @ MT pace Key Workout 2 - 3.5 km. easy, 5 km. @ ST pace, 1.5 km. easy Key Workout 3 - 18 km @ HMP + 19 sec./km ETC.... I will add in my Bike rides in between and my swims, I just need to figure out some drills for my swimming. So my schedule will probably look similiar to this... Monday - Key Workout 1 RUN Tuesday - SWIM 30 minutes, BIKE 30 minutes Wednesday - SWIM 30 minutes, Key Workout 2 RUN Thursday - SWIM 30 minutes, BIKE 30 minutes Friday - OFF or SWIM Saturday - Key Workout 3 RUN Sunday - Bike 60 - 80 minutes I will probably check a few books out of the library and see if I can come up with a better swimming plan for drills and talk to the head of my pool at my gym. |
| 2010-05-10 6:29 AM in reply to: #2847377 |
Champion 7036 Sarasota, FL | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon I trained for my first half marathon last year while still tri training. I had two objectives: 1.) To cross a half mary off my "bucket list" and 2.) To focus on improving my running which has been my weakest triathlon discipline. I followed a 18 week first-timer's half mary program that consisted of two 30-45 minute runs and one long run every week. I did the shorter runs on Tuesday and Thursdays and my long runs on Saturday. The long runs started at 3 miles and built up to a long run of 14 miles. I continued to cross train on the other days and did my long bike rides on Sundays. I did cut back on my swimming during my half mary build-up. Good luck, Mark
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| 2010-05-10 8:09 AM in reply to: #2847834 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon RedCorvette - 2010-05-10 6:29 AM I trained for my first half marathon last year while still tri training. I had two objectives: 1.) To cross a half mary off my "bucket list" and 2.) To focus on improving my running which has been my weakest triathlon discipline. I followed a 18 week first-timer's half mary program that consisted of two 30-45 minute runs and one long run every week. I did the shorter runs on Tuesday and Thursdays and my long runs on Saturday. The long runs started at 3 miles and built up to a long run of 14 miles. I continued to cross train on the other days and did my long bike rides on Sundays. I did cut back on my swimming during my half mary build-up. Good luck, Mark The more I think about it, I may tone down my Saturday runs a little and build up. My longest run so far has been 7 - 8 miles, but that was about 5 or 6 weeks ago, lately it has been 4 - 6 miles. If I get a little tired at all, I'll cut my swimming down to 2 days that week. Maybe for Saturdays Week 16, 10K (THIS WEEK) Week 15, 12K Week 14, 12K Week 13, 15K Week 12, 15K Week 11, 18K Week 10, 18K Week 9, 18K Week 8, Sprint Triathlon, no long run Week 7, 18K Week 6, 20K Week 5, 22K Week 4, Sprint Triathlon, no long run Week 3, 22K Week 2, 16K Week 1, Race Day Following Week, my final and longest Sprint Triathlon |
| 2010-05-10 8:22 AM in reply to: #2847377 |
Expert 2852 Pfafftown, NC | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Are those your long runs for that particular week.....or your total volume? |
| 2010-05-10 9:06 AM in reply to: #2847979 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon nc452010 - 2010-05-10 8:22 AM Are those your long runs for that particular week.....or your total volume? Just long runs. I will be running on Mondays and Wednesdays as well, each of those days will be shorter in the 8 - 10K range. |
| 2010-05-10 9:14 AM in reply to: #2847949 |
Champion 7036 Sarasota, FL | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon jflongo - 2010-05-10 9:09 AM RedCorvette - 2010-05-10 6:29 AM I trained for my first half marathon last year while still tri training. I had two objectives: 1.) To cross a half mary off my "bucket list" and 2.) To focus on improving my running which has been my weakest triathlon discipline. I followed a 18 week first-timer's half mary program that consisted of two 30-45 minute runs and one long run every week. I did the shorter runs on Tuesday and Thursdays and my long runs on Saturday. The long runs started at 3 miles and built up to a long run of 14 miles. I continued to cross train on the other days and did my long bike rides on Sundays. I did cut back on my swimming during my half mary build-up. Good luck, Mark The more I think about it, I may tone down my Saturday runs a little and build up. My longest run so far has been 7 - 8 miles, but that was about 5 or 6 weeks ago, lately it has been 4 - 6 miles. If I get a little tired at all, I'll cut my swimming down to 2 days that week. Maybe for Saturdays Week 16, 10K (THIS WEEK) Week 15, 12K Week 14, 12K Week 13, 15K Week 12, 15K Week 11, 18K Week 10, 18K Week 9, 18K Week 8, Sprint Triathlon, no long run Week 7, 18K Week 6, 20K Week 5, 22K Week 4, Sprint Triathlon, no long run Week 3, 22K Week 2, 16K Week 1, Race Day Following Week, my final and longest Sprint Triathlon One thing I omitted was the plan I used built the long run by one mile a week, but had a recovery run of 3-4 miles every four weeks instead of the long run. I had never gone more than 10K prior to starting and had a real psychological breakthrough once I got to ten miles - it really gave my confidence level a lift. Mark |
| 2010-05-10 9:15 AM in reply to: #2847377 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Since you have multiple goals/races, you may want to use a couple of plans. For the tris, you may want to use an oly plan as your longest race is close to that distance. Just use the swim and bike training from the tri plan. Then overlay that with a plan for the half marathon for the running. An HIM plan may also work, but the run training will be different than a plan for a stand alone HM. It sounds like you need to bump up the training in everything. If you focus your energies wisely you should have no trouble completing all the races in decent shape. |
| 2010-05-10 9:48 AM in reply to: #2847377 |
Expert 2852 Pfafftown, NC | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Only reason I asked is.....if you go with you've been running 10Mi./wk....and you're gonna do a 10K long run this week....that leaves you 2.5mi. or so on your other 2 runs, if you're adding 10% volume. Sorry for all the questions. I'm just trying to see how others are training for the same goals I have (HM this yr). |
| 2010-05-10 10:13 AM in reply to: #2847816 |
Expert 1249 MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon
jflongo - 2010-05-10 7:06 AM I like the idea of running 3 days / week with that, the biggest problem I have with it, I don't have a 400m track near my house. I see how the Key Workout 2 alternates every other week. I may take the every other week and turn that into my Key Workout 1. As for the lack of track, what I would consider is figuring out approx how long the interval workouts should take you at your pace, and just go run around according to time. So for example if the workout of the day was 6x800 or something, I may just try to run hard for 3.5 min or so, rest, and repeat. Of course there are many flaws with this, but the point is that you are working on speed. But if not this, I would probably also consider just substituting an extra tempo run like you mentioned. If you have access to a treadmill, that's another option although I know there are lots of people who despise it! I don't mind it, so I actually usually do the key workouts (minus long run) on the treadmill, because that way I know I'm going at my target pace. I use McMillan's running calculator to figure out my paces. I'd recommend plugging in a recent race result, as opposed to your goal time. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm |
| 2010-05-16 4:28 PM in reply to: #2847377 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Well, here is my first week. Any days I do Swimming, I usually do that in the early morning, then the bike or run in the afternoon or late morning May 10th - Ran about 35 minutes, 4.13 miles May 11th - SWAM 30 minutes, did a few small drills, swam 400 yards relaxed, 300 yards a hair faster, 200 yards harder, 100 yards hard, 50 yards x 2 hard, 100 yard cooldown May 12th - Ran about 47 minutes, 5.41 miles May 13th - SWAM 30 minutes, did 1200 yards, a few drills at the end, 400x1,300x1,200x1,100x1,50x2,100 cooldown May 14th - Day off May 16th - Biked 15.84 miles, 59 min 17 sec |
| 2010-05-17 7:58 AM in reply to: #2847377 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon My first week totals. Run: 16.95 mi 2:31:40 Bike: 52.13 mi 3:02:23 Swim: 1.98 mi 1:25:00 |
| 2010-05-17 8:42 AM in reply to: #2848296 |
Runner | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon michgirlsk - 2010-05-10 11:13 AM
jflongo - 2010-05-10 7:06 AM I like the idea of running 3 days / week with that, the biggest problem I have with it, I don't have a 400m track near my house. I see how the Key Workout 2 alternates every other week. I may take the every other week and turn that into my Key Workout 1. As for the lack of track, what I would consider is figuring out approx how long the interval workouts should take you at your pace, and just go run around according to time. So for example if the workout of the day was 6x800 or something, I may just try to run hard for 3.5 min or so, rest, and repeat. Of course there are many flaws with this, but the point is that you are working on speed. But if not this, I would probably also consider just substituting an extra tempo run like you mentioned. If you have access to a treadmill, that's another option although I know there are lots of people who despise it! I don't mind it, so I actually usually do the key workouts (minus long run) on the treadmill, because that way I know I'm going at my target pace. I use McMillan's running calculator to figure out my paces. I'd recommend plugging in a recent race result, as opposed to your goal time. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm Or, skip the intervals and just do a regular run instead. That would be my recommendation. |
| 2010-05-17 8:51 AM in reply to: #2847377 |
Veteran 286 Rockford, MI | Subject: RE: Training for Sprint Triathlon AND 1/2 Marathon Yep that is what I'm doing if you look at my first week update. A little over 4 miles on my first run of the week Around 5 1/2 miles on my second run of the week Around 7 1/2 miles on my long run of the week. This week it will be A little over 4 miles on my first run of the week Around 5 1/2 miles on my second run of the week 9.3 miles on my long run of the week(I'm doing a 15K race run). I will gradually increase my Long Run by around 10% every week or every other week. |
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