Athletes in training for a triathlon likely will perform best on race day if they follow a structured training program prepared by a triathlon coach or trainer. Regardless of the chosen race distance, a well-designed training program will adequately prepare athletes both physically and mentally for the challenge that lies ahead. Triathlon plans for age group and amateur triathletes follow one of two tracts: equal training on the swim, bike and run aspects or primary focus on one event more than the other two.
Sprint Distance Run Training
The run distance of a sprint triathlon is 3.1 miles, but first you must survive the 0.5-mile swim and 13-mile bike ride. Three runs per week, scheduled on alternating stand-alone training days, are sufficient for a sprint distance triathlon. Each week includes a short, medium and long run --- the durations measured by time, not distance. To begin your first week of run training, start with 12-, 16- and 20-minute runs, respectively.
Olympic Distance Run Training
The Olympic triathlon doubles the distance of the sprint triathlon --- the run covers 6.2 miles. Some triathlon coaches believe a solid aerobic base building period should last 10 weeks. When building your base, include a speed, tempo, and long run each week, increasing the durations and efforts from week to week but not exceeding nine miles or 90-minutes in length. Strength training can incorporate hill repeats into your program lasting four to six weeks. Finally, add 800 m to 2-mile repeats to your training at race pace.
Half-Ironman Distance Run Training
The Half-Ironman triathlon race covers 70.3 miles in total; the run leg is a half marathon --- 13.1 miles after the 1.2-mile swim and 56-mile bike ride. Athletes successfully completing an Ironman triathlon likely have raced for multiple seasons in lesser distance events. Training plans specific to the 70.3 triathlon distance last from 16 to 20 weeks, including nine training sessions per week --- three per sport. A sample run program includes running on alternating days, with the long run on Sunday. Start in week one with two-, four- and six-mile runs, respectively. Increase Sunday's long run by one mile per week, reaching the maximum distance of 14 miles at week 11. Add 0.5 to 2 miles to one of your four-mile runs during the week periodically.
Additional Training Tips
Although you may go through different training programs throughout the seasons, there are some training protocols that will keep you on track to achieve your triathlon goals with little to no injury --- the key to success. Many triathlon and run coaches recommend not increasing your weekly training volume by more than 10 percent. An example would be 20 minutes of running week one, followed by 22 minutes in week two. Experts recommend reducing your overall training volume by 10 to 20 percent every fourth week, giving your body and mind a break from heavy training.
References
- BeginnerTriathlete.com: 16-Week Sprint --- Run Focused
- D3MultiSport.com; Training For The 10K Olympic Distance Triathlon; Mike Ricci; September 2008
- Competitor.com; Super Simple Ironman 70.3 Triathlon Training Plan; Matt Fitzgerald; September 2010
- Triathlon Training Schedule: 5 Essential Tips for New Runners: Follow the 10 Percent Rule
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