I have been participating in sprint triathlons for the last two years. I want to train for a half ironman next summer. I won’t have any problem doing the swim and the bike. I can go those distances now. My problem is the running. I don’t have a problem running the 3 miles for the sprint. I consistently finish the 3.1/5K run of the triathlon between 25 and 26 minutes. During training I don’t run more than 6 miles. That is the farthest I have ever ran in my life, although I have done it many times.
I have been doing some reading and it is looking like extending my running distance will involve running long distances at 60% to 70% of my max heart rate. I’m 52 and most websites that have different calculations for the max heart rate bring my max in at around 173 bpm. I have been trying to run in the 60% to 70% of this 173 bpm and am finding it impossible. I can’t run slow enough to get down to even the 70% (122 bpm).
Am I misinformed about what it will take to extend my running distance? I will need to be able to run a half marathon to meet my goal of finishing a half ironman, so I would like to get up to 15 miles before my event hopefully at around 10mins/mile (I’m not in these to win, just for the fun).
I run 3 times/week, swim 3 times/week and ride my bike 2 time/week.
Can anyone suggest a simple training plan to get me to my goal of 15 miles @ 10mins/mile by next spring?