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2016-02-02 2:07 PM


439
10010010010025
nashville, Tennessee
Subject: hypothetical
Let's say you are a sprint triathlete and you can run no more than 15 mi/wk. What would your run days look like?


2016-02-02 2:13 PM
in reply to: mchadcota2

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Subject: RE: hypothetical

Mon - 4M

Tues - 2M

Wed. - 3M tempo run

Thurs - 3M

Sat. - 3M  1 mile warm up, 6 X 400 @ race pace with rest to HR @ 80%, 800 cool down

2016-02-02 2:56 PM
in reply to: mchadcota2

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1508
1000500
Cypress, Texas
Subject: RE: hypothetical

Originally posted by mchadcota2 Let's say you are a sprint triathlete and you can run no more than 15 mi/wk. What would your run days look like?

 

Or they might look like this:

Monday: 3.5 miles - 1/2 mile warm up, 2.5 mile speed work (i.e. 5 x 800 m, 10 x 400m, or 20 x 200m) , 1/2 mile cool down

Tuesday: Bike day no running

Wednesday: 4.5 miles - Tempo run

Thursday: Bike day no running

Friday: 7 miles - Easy pace

Saturday: Bike day no running

Sunday: Rest

2016-02-02 3:17 PM
in reply to: Left Brain


439
10010010010025
nashville, Tennessee
Subject: RE: hypothetical
Originally posted by Left Brain

Mon - 4M

Tues - 2M

Wed. - 3M tempo run

Thurs - 3M

Sat. - 3M  1 mile warm up, 6 X 400 @ race pace with rest to HR @ 80%, 800 cool down




Are thouse 4M and 3M runs easy pace runs?
2016-02-02 8:29 PM
in reply to: mchadcota2

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Subject: RE: hypothetical

Yes. 

As you can see.....I like frequency as opposed to longer runs if you can only get 15 in per week. 

2016-02-02 9:36 PM
in reply to: Left Brain

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Deep in the Heart of Texas
Subject: RE: hypothetical

3 runs during the week at 3.1 miles and build up to a long run on the weekend to make up the difference.  I like to have a base with at least a comfortable 5-6 mile run - build up to the long run.  



2016-02-02 9:51 PM
in reply to: Left Brain

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Elite
4435
2000200010010010010025
Subject: RE: hypothetical
Originally posted by Left Brain

Mon - 4M

Tues - 2M

Wed. - 3M tempo run

Thurs - 3M

Sat. - 3M  1 mile warm up, 6 X 400 @ race pace with rest to HR @ 80%, 800 cool down



I read that as meters lol.
2016-02-02 10:23 PM
in reply to: Left Brain

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Pro
6582
50001000500252525
Melbourne FL
Gold member
Subject: RE: hypothetical

Originally posted by Left Brain

Mon - 4M

Tues - 2M

Wed. - 3M tempo run

Thurs - 3M

Sat. - 3M  1 mile warm up, 6 X 400 @ race pace with rest to HR @ 80%, 800 cool down

During a build I'd drop the Sat interval run and build at least 3 of the others, or add some short warm-up run for a swim/bike.  I don't think the Sat run is needed until about 4 weeks out from race day, like bricks.  FWIW I usually top out at about between 15-20 miles/wk during a build for a sprint and still can rock a run.  I like to build up to 5.5-6 miles for the long run since that's the distance from my office to home for an evening run.  I also tend to keep the long run under 35% of the total distance.  But that's me with 51 YO legs!  

2016-02-02 10:29 PM
in reply to: 0

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Pro
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Subject: RE: hypothetical

Originally posted by Donto

Originally posted by Left Brain

Mon - 4M

Tues - 2M

Wed. - 3M tempo run

Thurs - 3M

Sat. - 3M  1 mile warm up, 6 X 400 @ race pace with rest to HR @ 80%, 800 cool down

During a build I'd drop the Sat interval run and build at least 3 of the others, or add some short warm-up run for a swim/bike.  I don't think the Sat run is needed until about 4 weeks out from race day, like bricks.  FWIW I usually top out at about between 15-20 miles/wk during a build for a sprint and still can rock a run.  I like to build up to 5.5-6 miles for the long run since that's the distance from my office to home for an evening run.  I also tend to keep the long run under 35% of the total distance.  But that's me with 51 YO legs!  

We agree on everything except the Sat. interval work. If he had 20 instead of 15 I'd go longer than 4 too, and maybe drop the intervals.....but he gave us 15 so the intervals stay in for me.  You can't go 5.5-6 for a long run and stay under 35% of the total at 15. 

I think this happens a lot.  People decide on a distance and then they make a plan that goes over or under.  It's very important, from my experience, to stay with the planned time or distance.  You can work quite a bit within the framework, but you should not change that framework if you have sound reasons for being there.



Edited by Left Brain 2016-02-02 10:33 PM
2016-02-03 2:31 AM
in reply to: #5164951

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Extreme Veteran
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Sterling
Subject: RE: hypothetical
On a completely different take, I'd go crazy with only ever running 15 miles a week.

Definitely need to have one of those days be a speed workout day though.
2016-02-03 6:30 PM
in reply to: Left Brain

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538
50025
Brooklyn, New York
Subject: RE: hypothetical
Originally posted by Left Brain

Yes. 

As you can see.....I like frequency as opposed to longer runs if you can only get 15 in per week. 




THIS, it has worked for me
And, I found 1000m, 1200m, and/or mile intervals at threshold or slightly harder interval pace better suited for triathlon improvement vs. the 400/800 repeats


2016-02-03 10:43 PM
in reply to: mchadcota2


319
100100100
Sarasota, Florida
Subject: RE: hypothetical
I like Hook'em's but mine would look like

For a 5k but for a sprint add apx 1-2 miles on each and drop one for other event training.
4
off
5
off
2 miles for speed
4
off

2016-02-04 11:14 AM
in reply to: runtim23

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Expert
2852
20005001001001002525
Pfafftown, NC
Subject: RE: hypothetical
I did, this week............

5.75 mi. LSD
3.6mi. Intervals
2mi, tempo
3.7 brick run (no real speedwork)

I'll add miles in as I need to. I have a few sprints leading up to a late summer OLY and an early fall HIM.
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