Need a Sprint Training Plan for a 14 Sept 2008 Event

You could do the last 5 weeks of the 13-week training plan. Sounds like you already are active enough to start there.

If you have major knots in your calves and thighs, and you did your treadmill run at half-slow-run/half-walk, you probably need to slow down. You might want to cut back a little on the weightlifting and do a bit more cardio in the form of swim/bike/run.

Try running outside, too, if you can. It's very different than the treadmill. Oh, and since you're already a very good walker, why not capitalize on that? Try running 1-3 minutes, then walking a minute or two (repeat). You'll probably find it easier, be much fresher, and actually go faster than trying to run a bunch, then wind up walking. 

Good luck!  

Thanks so much!

I was thinking the same about running outside and actually trying to condition myself under real run conditions vs. the treadmill, but I listened to someone there at the gym who told me it was better to train on the treadmill - that I would be able to monitor my heart rate, pace, etc ... and could set it to a specific mph pace and run at that.

But I think that I won't have that crutch during the race and why not go ahead and introduce my body to the actual feel and pounding of my feet hitting solid ground, etc ... I also figure that with real running I can slow up and speed up much easier ... even from stride to stride if I have to, in order to adjust to how my legs feel of if I feel they are about to cramp.

With the treadmill you gotta keep hitting that speed up or speed down button and it just throws off my whole rhythm.

I've backed off the heavy weightlifting considerbly and am only doing dumbell work and a few nautilus and cable machines.

I like the run/walk idea.  I read a few threads about the Galloway method and believe I will use that until I get into better running shape.  My breathing or cardio was actually great during the treadmill run - I wasn't even breathing hard.  It was my darn legs that gave out and tightened up.

Again, maybe because I biked 8 miles during lunch, did 45 minutes of jumping up and down aerobics class immediately before getting on the treadmill, and probably had not drunk enough water that day.

But I will definetly start out slower - do a couple minutes walk warmup vs. 30 seconds, and plan ahead of time to run a couple of minutes, walk one ... instead of waiting until I cramp up before stopping to walk.

Thanks again, sounds like a plan!!!!

i know exactly where you are! ..the sprint tri bug bit me hard too! 

it sounds like you're in good shape - just like triAya says, try the last few weeks of the training plan.  Here's the one I've been using: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=261

sounds like your endurance is building at a good pace - I feel like I'm a weak swimmer, so I'm focusing there and on transitioning between events.   So focus on areas you feel need to be addressed..  just be careful not to overdo it (my calves have started to lock up while i sleep)

best of luck!