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?
Thank you,
John B
Toss the HR monitor.....and
Toss the HR monitor.....and find a marathon training plan which will ease you up to longer distances.
http://www.halhigdon.com/mara
http://www.halhigdon.com/marathon/novice3.htm
I'm using the one above to get ready for a December 20th marathon. I'm in week 10 right now and it seems to be going pretty well. I can't run within the HR parameters either and run by perceived effort.
From what I remember reading
From what I remember reading even Mark Allen had to walk up hills when he first started training the LSD to keep his HR down.
It eventually gets there - run / walk until you can run the full thing.
That said, I averaged at least 81-1/2 % over my HIM run - would hover in the 150s, climb to 160 and walk through an aid station to get back to 150 and climb....but I don't really train so was happy with that.
I swear by run/walk... I had
I swear by run/walk... I had injury trouble every time I brought the distance up, but with run/walk it hasn't been a problem.
Keep your long runs slow, up them by no more than 10% each week and you'll get there in no time. (oh and take every 3rd or 4th week as a recovery week, cut the mileage and rest). Use your short runs to work on speed/hills/etc - try find a training plan to give you some ideas.
BTW - what's the significance of 15 miles?
jono
A lot of Half-Mary programs
A lot of Half-Mary programs will take you out to 15 as the longest run. Even My Wife's Galloway progrm takes her out past 13.1. It IS quite the confidence builder....
I vote on leaving the HRM behind. EXCEPT...i use it to make sure I run slow enough!
The above Ideas to find a program and follow that are spot on... I like www.jeffgalloway.com
especially for older folks (I'm USAT 55) who are just starting out.
Lots a Luck!
Thanks everyone for all the
Thanks everyone for all the suggestions. I think I will do some reading on the training plans suggested.
jonovision_man: I don't really have a significance to 15 miles. I just would like to be able to run more than the distance required of the 70.3 before participating in the race.
Thanks again everyone for the suggestions,
JohnB
Don't get hung up on the HR
Don't get hung up on the HR monitor; extend your distance, stretch yourself and "listen" to your body. Your body will tell you when you're pushing your envelope- run through it and you'll extend your distance.