![]() ![]() Ride after completing the Sunday long run to ensure fresher legs.ĭo the day-to-day sessions in the order listed for maximum gains, and listen to your body to make sure you aren’t getting overly sore or fatigued. For the midweek ride, use a high cadence to work on pedal stroke efficiency and to encourage blood flow to recovering muscles. Swimming: Swims are technical and aerobic in nature, with weekend work- outs focused on strengthening the upper body and resting the legs through use of a pull buoy.Ĭycling: Bike rides are also aerobic. If you have not run intervals in a while, reduce the intensity of the session in week 1 and cap heart rate at Zone 3. If this plan requires too much running for you, or you need more recovery from the weekend, consider removing Tuesday’s run. The Zone 3 training runs are a great chance to practice your nutrition protocol at a race-specific heart rate. For any run over 90 minutes, you should eat a gel (or package of blocks/chews) every 25–30 minutes. There are two Sunday runs, which provide the opportunity to practice sustained running in Zone 3. ![]() A well-trained runner will race a half-marathon primarily in Zone 3, though heart rate may creep higher in the last 15–20 minutes of the race. Refer to the “How to Determine Your Lactic Threshold” box below to determine your heart rate zones before beginning the program. Although the heart-rate-based program emphasizes running (with up to five workouts per week), there are two complementary cycling and swimming workouts that are aerobic and skill-focused. This seven-week run program is for the fit triathlete who has wrapped up his or her triathlon race season and has run at least 90 minutes twice in the past three weeks. Sign up for a half-marathon event soon to give yourself a meaningful goal, and to enjoy some winter training while unlocking your inner runner! About this half marathon training plan for triathletes Using half-marathon training plan for triathletes this winter means when you hit the triathlon run leg next summer, you will think, move and feel like a better runner. The winter months are your key opportunity to emphasize and improve one aspect of your game. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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