Posts Tagged ‘Triathlon Training - Run’

If you’ve still not so keen on stepping outdoors for you runs then these three treadmill sessions will keep you ticking over during the last few weeks of the winter months. Most people associate treadmill running with just ‘doing time’. Treadmill running can be especially useful during the winter months when outdoor running may be too dangerous or you’re attempting to fit in a lunchtime run at work. It is also very useful as it provides a measurable, controlled training environment.

The sessions outlined below are designed especially for those of you with time constraints and require no more than 30 minutes in the gym or at home on your treadmill.

Session 1 - The Speed Up
This sessions aims to improve your ability to build pace throughout a run before pushing hard at the end, which essential practice for race day.
The warm-up for this session is built into the session itself, so start with a pace that’s comfortable. After 5 minutes increase the speed of the treadmill by 0.5kph and maintain that speed for 5 minutes before cranking up the pace again by 0.5kph. Continue this pattern for a further 25 minutes before reducing the speed to a jog. Increase the starting pace by 0.1kph each week to make progress on your fitness.

Session 2 – Hard & Easy
This session aims to increase your leg speed and maximum pace. Start with a good 10 minute warm-up where you build up your speed from a jog to a brisk run, before upping the speed to your 10k pace. Stick with this speed for 1 minute before dropping to a recovery jog for a further minute. Increase the speed from your first rep by another 0.5 kph and hold for another minute, before again reducing to a jog. Repeat this process to rep six, which means you should be 2.5 kph above your race pace. Hold this pace for a further two reps. This will help push leg speeds you wouldn’t normally reach outdoors. Cool down.

Session 3 – Gradient Test
This session uses the treadmill’s gradient settings to build strength and hill climbing ability. Set the gradient to zero and maintain a steady jog for 5 minutes. After 5 minutes start at a long comfortable endurance pace and hold this speed for 5 minutes before increasing the gradient of the treadmill by 2%. Maintain this pace for a further 5 minutes. After this, push it up to 4% and hold for 6 minutes. Next is one 4 minute effort at 6%. Up the gradient to 7% for the last 2 minutes before bringing the gradient back down to zero for a good cool down.

Treadmill running indoors can be very beneficial but please remember to stay hydrated as it can be a hot and sweaty business, with no frontal airflow to help keep you cool.

Happy Training!!
 

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Dark evenings and wet mornings can make your winter running a real challenge. However, taking the right approach to winter running can make it easier to defy the weather and stick to your run routine.

First of all, consider if you can fit running in during the day in winter. For instance, can you run at lunch time? Fortunately for me I’m able to fit in the odd lunchtime run to take away the feeling of ‘dark running syndrome’! Or would you mind running on a treadmill for the winter months? While running outdoors in winter can earn you a ‘dedicated runner’ badge it can also mean more chills and lonely running.

Living in the North east of England you kind of get used to winter weather. However, if it’s minus zero don’t run hard outside. Do your hard sessions on an indoor track or on the treadmill. Easy runs you can enjoy outside, especially if there is hard frost or even better fresh snow coming down.
If you do continue to run outside in winter try to pick places which are well lit and safe. Consider finding a running companion or run club for the winter months. This will motivate you to run and help pass the time when the dreariness becomes too monotonous.

Make sure you dress smartly for winter running. Wear a technical base layer shirt, which wicks moisture away from the skin. A winter top can then go on top of this. If it’s windy or raining, wear a jacket. All of your winter clothing should be breathable, allowing you to stay warm without overheating.

If it’s windy or raining, wear a jacket. All of your winter clothing should be breathable, allowing you to stay warm without overheating. It’s never too cold or too wet to run as long as you wear the right clothes. Separate your run stores of clothes, one for summer and one for winter running. New clothing technology allows us to ‘box clever’ when dressing, so layer up for your run, this way you’ll trap pockets of warm air between the clothing layers, as well as helping to control your body temperature through the garments ‘wicking’ properties.

Perhaps the most important aspect of running in winter is visibility. Make sure you are visible to motorists. Wear a fluorescent jacket or bib. Clip-on lights are also a great idea for standing out. Being visible will ensure you make it to springtime running in top shape.

Your shoes may need extra attention for winter running, or you may need to buy trail shoes (depending where you run). With correct shoe care they will last much longer. After running in rain or snow, clean them with a cloth and remove the insoles if you can. Stuff them with newspaper so the moisture from the inside of the shoe will be absorbed. Finally, don’t forget your socks. They should wick wetness away from your feet, keeping them warm inside the shoe.

Don’t let the weather put you off running outdoors this winter. As long as you’re prepared, there’s no reason why you can’t continue to enjoy your running. So go on, get out there!

Happy training!!

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If you manage your long runs correctly there’s no reason why your long runs can’t help you run better in runs from 10k’s to marathons, essential if you’re racing is Olympic distance or above.

Compared with other training sessions, the long run is pretty straight forward; you put one foot in front of the other and keep going between 65-75% MHR until you’ve covered the appropriate time/distance. Most pro athletes will all say that the single most important workout is the long run.

The concept of the long run really does sound so simple, but why is it that most people don’t do it right?

There are many questions about the long run, such as; why? How long? How fast? How often?

Why do we need a ‘long run’?
Long runs give you endurance, the ability to run further. Yet they can help those who are running 10k’s in Olympic distance events and not just those competing half or full Ironman events.

They strengthen the heart.
They open capillaries, speeding energy to working muscles and flushing away the waste products from tired ones.
They strengthen leg muscles and ligaments.
They help burn fat as fuel.
They help boost confidence, i.e. you know you can cover the distance.
The WILL make you faster!

How long should a ‘long run’ be?
In the running world there are general rules that apply to this that can be easily related to our triathlon training.

Time may be a better gauge than distance – The duration of the long run will vary depending on your age, fitness and the race distance or goal. The run should usually last for at least 45 minutes and can extend up to three hours for those of you preparing for Ironman or those who are real serious athletes.

By all means use your heart rate monitor or GPS watch to monitor you effort and distance, but most top coaches will say that it’s more important about running a length of time than anything else. The goal of a long run is not necessarily to cover a certain distance in a certain time, but to spend quality time on your feet.

Run 1.5 – 2 Hours – That’s the minimum, roughly 10-16 miles, needed to maintain a high endurance level. Increase your long runs by no more than 15 minutes at a time. Build up the length of the run gradually. If your longest run in training at the moment is 30-40 minutes, gradually build up to 1-1.5 hours by adding 5 minutes to your run each week. Doing too much at this stage could increase the risks of injury or illness.

How fast should you run your ‘long run’?
If you want to run the marathon leg of your Ironman in 3:30, which is 8 min per mile pace, you may think that you need to do your long runs at that pace, right?
Not necessarily. Coaches may differ in opinion over this topic but the majority say that it isn’t always logical to run your ‘long run’ at marathon pace and here are a couple of reasons why.

The idea of your ‘long run’ is to condition your body to burn fat, so you’ll be able to run long and fast. If you start running at, or near race pace in training then you’re doing nothing in training your body to burn fat because you’ll be running between 80-90% MHR, which tends to favour the precious muscle glycogen stores (carbohydrates) as the main source of fuel. Once these go then you’ll shortly follow with DNF!

Long training runs again at or near race pace could possibly lead to over-training, illness, or injury. All of which you need to avoid to make your ‘grade A’ race in tip top condition.

Fast long runs miss the point as were trying to build endurance, reducing your resting heart rate and making your heart more efficient.

The ideal pace for your long run’s is at least 1 minute below your race pace (race distance dependant) in order to maintain a relatively low effort of intensity. You should be able to conduct a conversation without discomfort.

There’s no harm walking during your longer runs for a quick break, you heart rate should still be in the favoured fat burning level of intensity and you’ll feel ready to again in no time.

How often should I run a ‘long run’?
Try to avoid running ‘long’ more than once a week. It is, after all, still a hard session. Think about rest or easy days, before or after your long run.
There’s no real reason to say that you must complete a ‘long run’ each week. Take Jeff Galloways (70’s USA 10k Olympian) theory as an alternative to a weekly long run. He recommends a simple formula, roughly one day’s gap per mile of your long run. If you’re running 12-17 miles, you can go two weeks between long runs without loosing endurance, if it’s 18-23 miles, three weeks. This theory only applies if you’re running at least 30 minutes every other day between your ‘long runs’.

There’s no hard and fast as to which day you do your ‘long run’. Most people tend to have more time at the weekends so that’s when they run. Try to find a training partner from your local club who’s about the same ability, that way the isolation will not bore you to death!

For me long runs are all about ‘time on feet’, getting the body used to the regime of one foot in front of the other for a great deal of time. I still record distance and HR figures, but for the longer runs it’s not something I tend to get all excited about.

Happy Training!!

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With things coming to a close for 2009, it’s now time to think about the off-season and focusing on the most simple of triathlon disciplines, the run!

As long as you put one foot in front of the other at a faster pace than walking, then you’re on the right track. However, if you focus a little harder in a quest to improve your performance, you’ll find there’s more to it than meets the eye.

The off-season gives us a vast amount of time to improve run splits for next year. The following tips will give those of you that want to run faster in 2010 a focused approach to training over the darker, colder months which will hopefully stand you in good stead come race season.

Run off-road
Running off-road has many benefits. It reduces the repetitive forces of running on hard tarmac, the uneven footing will toughen you ankle ligaments and stabilizing muscles; and the uphill sections will build overall strength. If your longer endurance runs are completed off-road you’ll probably reduce the injury risk associated with increased mileage.

Know your limits
If you know that running at different paces stresses your bodies systems, you’ll be able to develop a more structured approach and a progressive training plan. One of the coaches at your local club should be able to assist with this, or if you’re very lucky the local university sports science lab may offer free lactate threshold testing.

Race Regularly
Just because triathlon races stop during the darker, colder months, doesn’t mean you also have to. Taking part in competitive fell and x-country races will keep your cardiovascular system tuned up and your racing instincts sharp. The varying distances of off-road races will take the pressure off trying to achieve PB’s like running on road but at the same time will still be of benefit, working you near your maximum capacity.

Improve your style
How good do elite runners look when they’re whipping along? That’s because they’re well drilled when it comes to technique. Good running mechanics can be developed by running lots of short repetitions (50-100m) at a fast pace, just below you full sprinting pace. Do 3 sets of 3 x 100m reps, following a warm up, before your main run session to increase your mechanical efficiency at speed.

Buy the rights shoes
Sounds simple, right? No matter how flash the latest Newton running shoes look, if they don’t suit your foot type and style, then you’re going to be in for a frustrating season mixed with injury and disruption. Seek a running shoe shop that provides gait analysis or practical advice when it comes to the biomechanics of your running style. I’ve already rambled on about ‘How to choose the right running shoe’, which will give you a bit more background when it comes to foot types and available shoe styles.

Down some pounds
Loosing an extra few pounds during the off season will have you running at a quicker pace for the same effort come next year. An extra kilo of body fat will add an approximate 5-8 seconds per mile when you’re at race pace.

Run with a club
Running with a group or club during the darker months will make your run sessions much more enjoyable. Most running clubs will have a few different run groups that run at set paces which will enable you to maximise your potential.

Remember recovery
In general, running can do more damage to your body than cycling or swimming. As you increase the intensity and duration you’ll need to be more disciplined with your recovery time between sessions. Having one easy recovery week in four will help keep you run injury free. Be sure to be aware of the first signs of injury, as there’s noting worse that running injured. Check out an article I wrote here on how to grade running injuries.

Be progressive
In order to get the most out of your off season run training you need to gradually build up the intensity or duration if you want to see improvements. If you to build endurance, then subtly increase you running time each week as well as the length of your weekly long run. Remember the golden rule to never increase the time or distance by more than 10% each week. The key to any progression is to be patient. Don’t expect results over night as progression takes time so see benefits. Planning and monitoring over months will enable you to place more focus on long term progression.

Remain injury free
Training progressively over a period of several months is the consistency that all serious runners seek and this is the only way in order to remain injury free. There are no real shortcuts to success; look at the efforts the elite athletes lay down in order to get to the top. Don’t miss the opportunity to podium due to over-training injuries or bad off-season planning. Stick to the basics and you’ll not go too far wrong.

Most of all, get out there and enjoy the benefits of off-road running.

Happy Training!!

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Looking for something different for your next race pace run session? Then why not try this little gem!

Make sure you’ve completed a thorough warm up (at least a mile and working up to race pace) before you go into the main session. This session is ‘distance at pace’ measured, so if you haven’t got a GPS type watch then make sure you have a route planned before you take off!

Main Session
Run 2 x 800m at 10K pace, with a 2 minute recovery in between.
Follow with 4 x 400m at 10K pace with 60 second recovery jogs between reps.
After the fourth 400m, jog for 60 seconds then go straight into 800m at slightly faster than 10K pace; jog for 2 minutes then do another 800m at the same, slightly faster than 10K pace.

Remember to cool down until your resting heart rate has recovered and perform a thorough stretch session to finish off.

Session Stats
Warm up - 1-2 mile
Main - 4-5 mile inc recovery
Cool down – 1 mile
Total run distance approx 8 miles.

Happy Training!!

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Whether you messed up in transition, or struggle with the swim, everyone has strengths and weaknesses when it comes to triathlon. That’s part of the appeal and the challenge of a multi-sport event. To help you with the run aspect of your race, here are some handy tips to ensure that you run smoothly and effectively right through to the finish line.

Check it out
Check out the terrain and road conditions prior to the race start to ensure you make the correct running shoe choice. Try to run within your own limits for the type of course terrain. If you’ve got an off-road undulating course, don’t go blasting off and attempt to hit the hills hard. Think clever and play to the course terrain.

Don’t get carried away at the start
Many triathletes start the run too fast then suffer later on in the race. Start off at a steady pace and aim to pick it up gradually if you’re feeling good. It’s much better to finish well than to blow up half way through and suffer to the finish.

Break it down
Break the run into smaller sections, like the next mile marker or the next lap if you’re on a multi-lap course. Try to concentrate on technique if you’re struggling, such as keeping your shoulders relaxed and use your arms. Finding a breathing rhythm in time with your feet may also help take your mind off the pain you may be enduring.

Pacing
There’s no point setting off at 5:30 minutes per mile if you’re aiming to finish with an average of 6:30 per mile. Start off slower than your target pace and build up your speed. If you own a Garmin, use it to judge you pace so your not too fast too soon. Once at your target pace you may feel like you can’t keep going and you need to slow down, but be strong, if you’ve done your homework correctly you’re chances are you’ll be able to keep going strong to the finish.

Happy Training!!

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We all work better with targets to aim for. Having a run-based challenge towards the end of your base preparation phase focuses your energy and gives you an immediate goal before racing starts.

You can pick an organised event or just work out something that’s a personal challenge for you. Be careful if you select a road –based long distance event, because they’re often very competitive and potentially damaging if you give them too much priority when your real races are later in the year.

Preferably find an event where merely competing the distance is the aim. This then adds to your bank of endurance mileage rather than testing out race fitness, which isn’t fully developed yet.

Something like a point-to-point run, or an ascent of a mountain gives you the chance to push your endurance but not worry about your speed.

Some points to note;

Doing something like this will inspire you to dig a little deeper in training to accomplish the challenge and your success will be measured by simply completing it in good shape rather than achieving a PB or position.

The type of event to choose should be pitched at a level that you couldn’t achieve when starting your base programme but one that is attainable at the end. The event and pace should be highly unlikely to injure or tire you so much that the remainder of the season is compromised.

Happy training!!

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Following on from my previous post on Building Your Base Endurance the following two run sessions are designed to give you some inspiration on how to make your base-run training through the winter both enjoyable and effective. If you can manage to cover an increasing volume of steady mileage during the winter you’ll see vast improvements next year.

The Acceleration Run
Despite not being a pure endurance session, the acceleration run does fit nicely into an endurance base programme. As the name suggests you start at a very easy pace and get faster as the run goes on. Obviously the magnitude of acceleration over a given distance determines the exact benefits you get.

In the base phase of training, a subtle acceleration over a long distance is the most beneficial. Basically it varies the level of stress on the body and also provides a very tough workout mentally, as you have to work your hardest when fatigue is setting in at the end of the run. It also just starts to knock on the door of anaerobic-type training that follows the base phase, aiding this transition later on.

Ideally it will be about 40 – 50% of the distance of your long run at that time. The pace will go from very comfortable aerobic pace to a borderline anaerobic pace in the last few minutes. You also really need to measure your pace, either with a marked route, GPS watch or on a treadmill to ensure quality of the set.

Over the weeks and months the pace should naturally increase at all stages of this run as your body becomes more efficient. Repeating the same course is therefore a good idea so you can monitor improvements from time to time.

The Run Week
Leading on from twice a day running sessions, occasionally it can be a good idea for a triathlete to take a break from a balanced programme of swim, bike and run and focus on one sport for a brief period. This can be mentally appealing as well as providing the type of overload needed for real breakthroughs in performance. In running terms this might mean setting a target for a week of mileage that exceeds anything you’ve ever achieved in the past. This would be perfectly compatible with a plan to increase base endurance in the winter.

Set the target high, but don’t go mad. Ideally the total amount of running should be more than you’ve done in a week but not double. Plan on keeping the intensity relatively low as the volume overload will place more than enough stress on the body.

As with an individual long run, a healthy amount of off-road miles will keep injuries at bay. Ideally retain one swim and one bike session during the week just to keep those muscle groups awake.

Make sure that the ‘run week’ comes after a period of gently increasing mileage. Legs that haven’t been pounding the streets for a long while won’t respond well to being thrown in at the deep end.

Finally make sure that you listen to your body and if injury niggles start to appear, back off.

Happy training!!

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