Week 4 and 11 until the Bahrain Ironman. This week is a Run week. Each training week we focus on one aspect of the triathlon and then follow up after each three-week block with a less intense, recovery week.
Before each run make sure you have warmed up properly. As you get older and less flexible this becomes more important. A simple five minutes of mobility exercises will free up your joints and muscles before you start to overload them. Take the first 10 minutes of each run easy and work up to the required pace.
Some suggested exercises that work for the running group I coach:
* Leg Swings. Facing a wall or car, raise your leg to 90* and let it drop down in front, repeat 10 times on each leg
*As above but face at right angle to wall or car and raise outside leg to hip height and let if fall naturally behind you. 10 times on each leg
*Walking lunge – take a short stride, go down on one knee, but don’t let it touch the ground, straight back and then take 3 steps and repeat on other leg. Repeat 10 times each then jog out 50m
Calf Stretch
Mix up your runs with interval work. Don’t just go for distance and even on longer runs add in a few minutes at above race pace. A great method of training is Fartlek running. This is where you have periods of fast running intermixed with periods of slower running. For some people, this could be a mix of race pace and harder but for beginners it could be walking one minute, jogging two minutes and hard for three.
This week’s training programme
Turbo Endurance or Road
*Warm up – 10 minutes easy spinning
*Main
*10 x 3 minutes in high gear / resistance into Z3/4. 2 minutes recovery in between each.
*10 x 30 seconds in high gear / resistance into Z3/4. 30 seconds recovery in between each.
*Warm Down – 10 minutes easy spinning
Pool
*Warm Up
*200F/S Steady R30
*100 KICK R30
*100 PULL R30
*200 F/S R30 – 600M
*Main Set (All above race pace / Z4)
*3 x 200 F/S R45
*6 x 100 F/S R30
*8 x 50 F/S R30 – 1600M
*Warm Down
*200M Alt stroke / 100M F/S / 200M Alt Stroke – 500M
Total – 2600M
*Warm up
*Mobility exercises
*200m Jogging
*Repeat twice
*Main set – 60 Minute run as
*10 Minutes steady
*10 Minutes at just above race pace
*Repeat x 3
*Warm Down - Jog 400m followed by dynamic stretching
EVENTS
Congratulations to all those who took part in the first BRR event of the season, the Hamala Aquathon. Special congratulations to Kizzy Price who won the overall ladies race for the third year running and Laura Adamson and Charlie Sissons who won the mixed team event; and all those who run for the BRR Junior section.
The next event is the Hamala Beach 3KM Costume run on 14 October starting at 4.30pm.