Running Group while training for triathlons

delton72

Before signing up for my trial period I was already involved in a running training group. I have a 10 mile race on Thanksgiving day and a 13.1 in December. How can I incorporate the running group into my tri training? Will it be a negative to do the group runs (two interval/track workouts a week and one long run on the weekend) in addition to the triathlon training plan?

Thanks in advance for the input!  Delton

Joseph Lombardi

Shouldn't be a problem;  there is specific guidance in the Wiki on incorporating and recovering for  Half-marathons....while Marathons are somewhat discouraged primarily because of the recovery time requireed...10 milers and particularly half M's are okay if not encouraged...in fact a Half marthon PR is a good target for coming out of the OS.  (again see Wiki)...good luck.

Al Truscott

Posted By Delton Chen on 13 Nov 2012 01:32 PM

Will it be a negative to do the group runs (two interval/track workouts a week and one long run on the weekend) in addition to the triathlon training plan?

Strictly speaking, you should think about doing the group training plan *instead* of the OS plan. or at least melding the two. Do not under any circumstances ADD the group runs to those already in the OS.

Specifically, the OS has 4 general runs: an easier brick (or "run second") on a day with cycling intervals, a harder brick/run second, an interval day, and another set of intervals which can be done as part of a longer run if desired.

Here are some key things to think about as you try to merge the two (your group training sessions and the OS run workouts):

• under NO circumstances should you try to do an interval run on the same day you do cycling intervals (usually Tues/Thurs and Sat); ideally, you want at least 24 hours between these hard sessions.
• Read this post in the wiki to get some ideas about how to incorporate training for a half marathon into the OS
• There's really no harm in following the group's plan for interval work, especially if they incorporate both longer (6-10 minutes) and shorter intervals (1-3+ minutes). And doing tempo (HM race pace) work as part of the longer run is also not a bad idea.
• If you find yourself getting fatigued over the weeks, consider easing off on or dropping the harder "run second"/brick
• Finally, you need to decide if you are currently a triathlete in training, or a runner in training. If the former, then the cycling workouts are a very important part of your weekly activity, and should not be shorted either because of fatigue (getting fatigued in this instance imay be a sign you are overdoing the run aspect of your triathlon training) or time constraints. If the latter (you consider yourself a runner in training), then ask yourself why are you doing the OS now, instead of starting in Jan?

Having said all this, I'll note that I am doing the Nov OS right now, and will be running a half marathon on Dec 31st. I won't be doing any true "extra credit" work, simply making sure my Sunday runs are on the long side, 90-95 minutes (my HM time is about 1:36) rather than 60 minutes. This is still within the bounds of the OS as written by the coaches.

delton72

Thanks Al!  Great advice.  Just read your Kona update on EN's FB site. I'm inspired.

Scott Alexander

IMHO, I think we'd all be better TRIathletes if we worked out more with the single sport folks.