Marathon Training for Triathletes
As we enter the fall, the pages in our training
logs full from hard summer workouts, we look forward
to the final races for 2004. The triathlon season,
whatever it held for us individually, is coming
to a close for another year. What’s next?
Winter looms, mild though it may be in south Texas,
with chilly pools and biting winds. We will surge
on, swimming, biking and running, to keep ourselves
in condition for 2005.
For many triathletes, though, it’s time
to shift focus and hit the pavement for the next
several months. With so many winter and early
spring marathons in the region, it’s a perfect
way for the off-season triathlete to build and
maintain aerobic endurance for the next season.
Even for those who haven’t ventured beyond
the sprint or Olympic distance event, training
for and completing a marathon this winter will
pay great dividends in your long-term conditioning.
Target race
There are several good events coming up in the
region, some with more remaining training opportunity
than others. Pick a race and plot out your training!
San
Antonio Marathon of the Americas,
San Antonio, TX — 11/7/04
Dallas
White Rock Marathon, Dallas, TX —
12/12/04
HP
Houston Marathon, Houston, TX —
1/16/05
Freescale
Marathon, Austin, TX — 2/13/05
Big
D Texas Marathon, Dallas, TX —
4/3/05
Training plan
For athletes with a solid sprint triathlon endurance
base, this plan will take you to the marathon
in 25 weeks. This schedule incorporates 17 weeks
of base-building, 6 weeks of marathon-specific
sharpening, and 2 weeks of tapering.
|
Week
|
Sun
|
Mon
|
Tue
|
Wed
|
Thur
|
Fri
|
Sat
|
Total
|
|
1
|
6
|
0
|
2
|
4
|
2
|
4
|
0
|
18
|
|
2
|
7
|
0
|
2
|
4
|
2
|
4
|
0
|
19
|
|
3
|
8
|
0
|
2
|
4
|
2
|
4
|
0
|
20
|
|
4
|
9
|
0
|
2
|
4
|
2
|
4
|
0
|
21
|
|
5
|
10
|
0
|
2
|
4
|
2
|
4
|
0
|
22
|
|
6
|
10
|
0
|
2
|
5
|
2
|
4
|
0
|
23
|
|
7
|
10
|
0
|
2
|
5
|
2
|
5
|
0
|
24
|
|
8
|
12
|
0
|
2
|
5
|
2
|
5
|
0
|
26
|
|
9
|
12
|
0
|
2
|
6
|
2
|
6
|
0
|
28
|
|
10
|
13
|
0
|
3
|
6
|
2
|
6
|
0
|
30
|
|
11
|
14
|
0
|
3
|
6
|
3
|
6
|
0
|
32
|
|
12
|
15
|
0
|
3
|
7
|
3
|
6
|
0
|
34
|
|
13
|
16
|
0
|
3
|
7
|
3
|
7
|
0
|
36
|
|
14
|
16
|
0
|
3
|
8
|
3
|
8
|
0
|
38
|
|
15
|
18
|
0
|
3
|
8
|
3
|
8
|
0
|
40
|
|
16
|
16
|
0
|
4
|
8
|
4
|
8
|
0
|
40
|
|
17
|
20
|
0
|
4
|
8
|
4
|
8
|
0
|
44
|
|
18
|
16
|
0
|
4
|
2P
|
4
|
8
|
0
|
38
|
|
19
|
20
|
0
|
4
|
8
|
4
|
8
|
0
|
44
|
|
20
|
16
|
0
|
4
|
3P
|
4
|
8
|
0
|
39
|
|
21
|
20
|
0
|
4
|
8
|
4
|
8
|
0
|
44
|
|
22
|
20
|
0
|
4
|
4P
|
4
|
8
|
0
|
44
|
|
23
|
16
|
0
|
4
|
6
|
4
|
6
|
0
|
36
|
|
24
|
16
|
0
|
4
|
6
|
4
|
6
|
0
|
36
|
|
25
|
8
|
0
|
4
|
2R
|
2
|
2
|
0
|
22
|
|
26
|
Marathon
|
|
|
|
|
|
|
|
All runs are specified in miles and are done
at 75 to 80% effort unless otherwise indicated.
Definitions of workouts for sharpening &
tapering phases:
P — Pace run
- 1 mile warm up jog
- 4 x (100 meter run, 100 meter recovery)
- 4 x (200 meter run, 200 meter recovery)
- Pace run at goal marathon pace for indicated
number of miles
- 1 mile cool down jog
R — Repeat Run
- 1 mile warm up jog
- 4 x (100 meter run, 100 meter recovery)
- 4 x (200 meter run, 200 meter recovery)
- Indicated number of 1 mile repeats at goal
marathon pace with standing recovery in between
- 1 mile cool down jog
For help plotting out a training schedule for
your target race, or for more advanced options,
check out our plan
generator.
Cross training
Multi-sport athletes have no fear, cross-training
plays an important role in marathon training.
Swimming and cycling are both excellent complementary
sports for running, and you can incorporate them
on the easy and rest days of your training schedule.
The next step
Once you’ve selected a target race and planned
your training, the next step needs to be out the
door. See you at the finish line!
|
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