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2007-04-09 10:20 AM

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2007-04-09 10:35 AM
in reply to: #753672

Elite
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Subject: RE: Increasing weekly running distances while triathlon training
Two a days, run on the same day you swim.  Bricks - run a mile or two every time you get off the bike.  Make your long runs after easy or rest days so you can add a little bit each time.
2007-04-09 10:39 AM
in reply to: #753672

Master
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Tiger's Den
Subject: RE: Increasing weekly running distances while triathlon training

AND, Whatever you do, obey the 10% rule, don't add more than 10% of your total mileage each week. So if you are running 20 miles per week, then the next week don't run more than 22.

Also, pay attention to your shoes and replace as necessary.

And, build mileage for 2-3 weeks and then drop back 30% on the 3rd or 4th week.

Don't be hardheaded like I was last spring. I tried to do too much too fast and ended up in pain and with a $600 PT bill.

2007-04-09 10:41 AM
in reply to: #753672

Not a Coach
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Media, PA
Subject: RE: Increasing weekly running distances while triathlon training
Yeah, basically as above.  You build to 50 the same way you build to 20--add new runs to your week and add onto current runs.  Keep in mind that 50mpw is quite a bit of volume to do while also swimming & biking.  Actually, it's quite a bit of volume just to run.  You can do it, just build up gradually and keep most of the running easy-paced.
2007-04-09 11:00 AM
in reply to: #753672

Champion
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Carlsbad, California
Subject: RE: Increasing weekly running distances while triathlon training
Yup, stick with the 10% rule without exception and be sure to schedule regular cutback weeks. (1 week back for every 2-3 that your adding mileage to) Also follow the Hard/Easy rule. (Don't do back to back hard days)

Two-A-Days will definitely help during the base building part of your running. (As Amiine Says)

During the Base Building, I might suggest to not worry about speedwork. Just do your miles at the proper General Aerobic Pace (Or HR Zone if your using HR as a gauge).

Recovery runs are also a great way to follow the rules and work up the mileage. Just follow a hard run day with a short easy run at your recovery pace. (Or Zone 1 if you are using HR)

Note that not everyone believes in recovery runs. Friel and Byrn suggest that there is no such thing as a recovery run. (But Pfitz swears by them)

Good luck and remember to listen to your body
2007-04-09 11:18 AM
in reply to: #753672

Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Increasing weekly running distances while triathlon training
Like Johnny mentioned, 50mph is a lot - I was running 40-45mpw for a month and my average run volume was just shy of 6 hours per week. If you are still biking and swimming (and keeping things balanced) you are probably looking at 15+hpw of training.

As for how to go about it, do a slow build over time. If you are currently running 20, then you want to focus on building slowly through additional runs and building your current runs and remembering to keep things conservative. You also don't want to build consistently, you are going to want times were you maintain (possibly at 25-30mpw once you get to that point) or even scale back your running to allow your body to absorb the training stress. As well, you'll want to do this over several seasons as jumping from 20 to 50mpw in one season is almost a sure-fire way to get injured and/or burnt out.

Ultimately though, the big gains are going to come from being consistent. Running four or five times a week for 20 miles is going to allow you to make great strides with your running.

Shane


2007-04-09 11:38 AM
in reply to: #753672

Master
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New Jersey
Subject: RE: Increasing weekly running distances while triathlon training
I'm going to reiterate that 50mpw is alot of miles,especially when cycling & swimming too.

I've done 3 marathons, have my 4th in a few weeks, and did a Half IM last year. I don't think I've ever had a 50 mile week. Right now, I'm generally about 30mpw, and push it to 40ish on weeks I have my 20 mile runs. I don't see how my body could withstand another 10.

Why don't you look at some of the triathlon plans and if you want to concentrate on running, then replace a ride or a swim with a run.

And I would also not just increase 10% week after week. Instead, bump it up to the next level - like going from 20 to 25, and stay there for about 3 weeks, see how your body is adapting, then bump it up again if all is well. Over time, it'll average to 10%/week
2007-04-09 11:43 AM
in reply to: #753672

Cycling Guru
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Fulton, MD
Subject: RE: Increasing weekly running distances while triathlon training
Realistically running 3 days a week with a 4th day as a brick you can get anywhere from 25 - 40 miles per week, which is more than enough to do the events you are looking to do.  If you think about it, even only averaging 25 miles a week you are still going to do 1,300 miles in a year ..... that's a lot by most standards .........

Edited by Daremo 2007-04-09 11:44 AM
2007-04-09 12:33 PM
in reply to: #753672

Coach
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Boston, MA
Subject: RE: Increasing weekly running distances while triathlon training
Instead of getting overly concern about a specific weekly mileage why don’t you just set up goals like the HIM or marathon and go from there. Follow a plan, let your body dictate how much running/training you can handle each week and build up your base slowly to become fitter which is the ultimate goal. Running 50 miles a week is a lot for the avg AGer considering most runs should be done at an easy/steady pace (for most athletes around 9:00 and 11:00 min) that’s around 8+ hrs a week of JUST running, plus swim and bike you are looking at 20+ hrs of training a week! That volume is even more of what I recommend as the peak week for most of my guys training for IM (unless they have plenty of time available for training/rest or are top AGers with years of base)
2007-04-09 12:59 PM
in reply to: #753672

Master
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Goodyear, AZ
Subject: RE: Increasing weekly running distances while triathlon training
I am wondering the same thing as I plan to do a half marathon later this year. I found this article that says you can train for a 1/2marathon on 3 days a week running, this is probably the plan I will follow to allow me time to bike and swim some too. That said, I will be only doing sprints while I train for the half, so my bike and swim hours will be less than I'm doing now.
http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00...

Good luck. Sounds like you have some great races planned over the next couple of years
2007-04-09 2:01 PM
in reply to: #754020

Master
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Tiger's Den
Subject: RE: Increasing weekly running distances while triathlon training

riorio - 2007-04-09 1:59 PM I am wondering the same thing as I plan to do a half marathon later this year. I found this article that says you can train for a 1/2marathon on 3 days a week running, this is probably the plan I will follow to allow me time to bike and swim some too. That said, I will be only doing sprints while I train for the half, so my bike and swim hours will be less than I'm doing now. http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00... Good luck. Sounds like you have some great races planned over the next couple of years

I totally did that this past winter- trained for a half mary on 3 days a week. I made sure though I always got my long run in, and I did train up to the full mileage (13.1 vs a high of 10 on some plans) 3 weeks prior to the half mary, and I had the best race of my life. I trained in a hilly area and raced in a flat area, but I beat my goal by 15 minutes. So yes, you can successfully train for it on 3 days a week and still PR! (edited to add: unless you are a top age grouper!)



Edited by SuzanneS 2007-04-09 2:02 PM


2007-04-09 8:26 PM
in reply to: #753672

Extreme Veteran
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Charlotte,NC
Subject: RE: Increasing weekly running distances while triathlon training
SweetK - 2007-04-09 11:20 AM

Any advice how to increase my weekly mileage in a smart way without sacrificing my triathlon training. I want to eventually build up to running 50 miles per week, but right now I'm barely at 20.

Running is my weakest link of all three and I know I need to run more.

My goals are to build up to 1/2 IM distances to compete in 2008, and then in 2010-I want to compete in a full IM. I also want to run 1/2 and full mary's beginning the end of this year and into 2008, etc.


Any advice is appreciated
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What do you mean without sacrificing your triathlon training??? Running is one of the most important parts of the triathlon. When you train for run in fact you are training for triathlons.
Try to run at least 4-5 times a week and include one long run every week.

Edited by doubleplay 2007-04-09 8:27 PM
2007-04-10 8:21 AM
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General Discussion Triathlon Talk » Increasing weekly running distances while triathlon training Rss Feed