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Run Advice?
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 2014-12-08 5:44 PM |
Member  242   Co Louth, Ireland |  Subject: Run Advice?Looking for a bit of advice. Training for an IM distance next August - my 2nd. I'm just back from an ankle injury but running ok now - up to 40min runs. Running probably is my favourite discipline. I'm confident I can do the distance but want to improve my time. What sort of training would you recommend for this time of year? Last IM run was about 4hr 30. 5km PB is 20.00min. Also doing 3 bike sessions & 1-2 swims per week. |
| 2014-12-09 7:17 AM in reply to: grahamclarke_6 |
Not a Coach 11473  Media, PA | Subject: RE: Run Advice? Start building up your run to 5-6x per week, mostly easy running. Once there, start adding 1-2 days where you do some strides during/after your run. Keep building your distances. After doing that for a little bit, add some tempo to one of your runs. When you have a chance, go race--any distances up to a half marathon. Oh, and start swimming more! |
| 2014-12-09 7:41 AM in reply to: JohnnyKay |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Run Advice? Originally posted by JohnnyKay Start building up your run to 5-6x per week, mostly easy running. Once there, start adding 1-2 days where you do some strides during/after your run. Keep building your distances. After doing that for a little bit, add some tempo to one of your runs. When you have a chance, go race--any distances up to a half marathon. Oh, and start swimming more! x2 Run lots, mostly easy, sometimes hard. Shane |
| 2014-12-09 5:14 PM in reply to: #5073113 |
Member 242 Co Louth, Ireland | Subject: RE: Run Advice? Thanks guys. So focus on increasing distance first - up to what distance?? Keep most runs in Z2? |
| 2014-12-09 5:34 PM in reply to: grahamclarke_6 |
| Master 10208 Northern IL | Subject: RE: Run Advice? Think more often before more distance. How often are you running now? |
| 2014-12-09 6:24 PM in reply to: grahamclarke_6 |
Extreme Veteran 1175 Langley, BC, 'Wet Coast' Canada | Subject: RE: Run Advice? Have you read up on the BarryP run plan? It is a plan that follows the 'run lots, mostly easy' idea suggested here, but gives you an idea of how to structure it... Here is just one thread with some info http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... |
| 2014-12-09 11:47 PM in reply to: #5073427 |
Member 256 Iowa City, Iowa | Subject: RE: Run Advice? What type of ankle injury did you have? Be sure to not ramp up distance or speed too quickly as it could provoke the injury. I had a grade 2 ligament injury so I understand the healing process can be slow. |
| 2014-12-10 4:18 PM in reply to: #5073492 |
Member 242 Co Louth, Ireland | Subject: RE: Run Advice? Thanks all - probably running 3 x per week right now but all short to build it up slowly - mainly 30 - 40 min runs, a mix of some z2 & high end tempo stuff. Ankle injury was scar tissue from a old twist that seemed to be getting worse - hopefully all sorted now. Guess I'm trying to figure out how best to spend my winter miles before starting in an IM plan in April - do I try to improve my 5/10km time or just focus an building a really strong aerobic base? How would you slend ur 3 sessions? ? |
| 2014-12-10 4:27 PM in reply to: grahamclarke_6 |
Not a Coach 11473 Media, PA | Subject: RE: Run Advice? Originally posted by grahamclarke_6 Thanks all - probably running 3 x per week right now but all short to build it up slowly - mainly 30 - 40 min runs, a mix of some z2 & high end tempo stuff. Ankle injury was scar tissue from a old twist that seemed to be getting worse - hopefully all sorted now. Guess I'm trying to figure out how best to spend my winter miles before starting in an IM plan in April - do I try to improve my 5/10km time or just focus an building a really strong aerobic base? How would you slend ur 3 sessions? ? If you are set on running 3x/wk, I'd just keep gradually building mileage. Were it me, I'd start adding more frequency first, even if just 20-30min runs. Either will improve your 5/10k time, too. Gradually. |
| 2014-12-10 5:09 PM in reply to: grahamclarke_6 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Run Advice? Originally posted by grahamclarke_6 Thanks all - probably running 3 x per week right now but all short to build it up slowly - mainly 30 - 40 min runs, a mix of some z2 & high end tempo stuff. Ankle injury was scar tissue from a old twist that seemed to be getting worse - hopefully all sorted now. Guess I'm trying to figure out how best to spend my winter miles before starting in an IM plan in April - do I try to improve my 5/10km time or just focus an building a really strong aerobic base? How would you slend ur 3 sessions? ? Sounds like what you want to be doing is something like the FIRST marathon training plan. I've never run more than a couple HM's and when I was training for them I had to run more to get in the mileage, but wasn't biking either as I was focusing on the HM. |
| 2014-12-11 7:27 AM in reply to: Donto |
Not a Coach 11473 Media, PA | Subject: RE: Run Advice? Originally posted by Donto Originally posted by grahamclarke_6 Thanks all - probably running 3 x per week right now but all short to build it up slowly - mainly 30 - 40 min runs, a mix of some z2 & high end tempo stuff. Ankle injury was scar tissue from a old twist that seemed to be getting worse - hopefully all sorted now. Guess I'm trying to figure out how best to spend my winter miles before starting in an IM plan in April - do I try to improve my 5/10km time or just focus an building a really strong aerobic base? How would you slend ur 3 sessions? ? Sounds like what you want to be doing is something like the FIRST marathon training plan. I've never run more than a couple HM's and when I was training for them I had to run more to get in the mileage, but wasn't biking either as I was focusing on the HM.Would definitely NOT recommend this based on OPs info so far. |
| 2014-12-11 7:36 AM in reply to: triosaurus |
| 261 | Subject: RE: Run Advice? Originally posted by triosaurus Have you read up on the BarryP run plan? It is a plan that follows the 'run lots, mostly easy' idea suggested here, but gives you an idea of how to structure it... Here is just one thread with some info http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... I was about to reply with the same suggestion. Barry P is my big offseason plan for the year as my swim and bike are okay but my run SUCKS. I've been at it for 4 weeks or so and am still getting used to running almost everyday. Fortunately my body seems to be holding up well. I have tried running 3 or 4 times per week in the past with a long run that equaled 50% or so of my weekly mileage, this almost always ended in injury. His plan makes a lot of sense as you run the same amount but spread it out more with your long run only being 30% of your weekly distance. |
| 2014-12-11 7:59 AM in reply to: JohnnyKay |
| Master 10208 Northern IL | Subject: RE: Run Advice? Originally posted by JohnnyKay Originally posted by grahamclarke_6 Thanks all - probably running 3 x per week right now but all short to build it up slowly - mainly 30 - 40 min runs, a mix of some z2 & high end tempo stuff. Ankle injury was scar tissue from a old twist that seemed to be getting worse - hopefully all sorted now. Guess I'm trying to figure out how best to spend my winter miles before starting in an IM plan in April - do I try to improve my 5/10km time or just focus an building a really strong aerobic base? How would you slend ur 3 sessions? ? If you are set on running 3x/wk, I'd just keep gradually building mileage. Were it me, I'd start adding more frequency first, even if just 20-30min runs. Either will improve your 5/10k time, too. Gradually. That's what I would do too, try adding in 2-3 more runs. And shorter than what's normal at the time, so the 20-30 min would fit that. Would also consider adding in some strides for some faster running that isn't really stressful. |
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