Changing routine

  • Shyjake

    Posts: 5

    May 26, 2013 3:05 AM GMT
    Hey, so I've spent the past four years as a 400m sprinter for my college team, and I am thinking of switching to distance so I can bang out a marathon or iron man level triathlon. Unfortunately my training routine from college has limited my distance endurance greatly. Does anyone have any suggestions on how to transition from high intensity cardio to endurance training without hurting myself?

    Some external information, my current 5k is 19m and I would really like to be back down to around 17. Maintaining my ability to run my 400 pr would be nice to but the distance is more important now.

    Any tips are appreciated.
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    May 26, 2013 10:24 AM GMT
    Great pics!

    Go to Runner's World to get a choice of marathon training plans. They have plans for beginners, intermediate, and advanced runners, or you can choose plans based on current mileage or your goal time. Since you're a "retired" 400m runner, I'd consider you an intermediate.

    As a college runner you're probably already aware of shoe options, but if not, Runner's World also has good info about that. Your mileage will increase significantly as a marathon trainer, so be aware you'll need to replace them sooner than you did as a 400m runner.

    And when you step to the starting line for your first marathon, don't get over pumped and start too fast. Despite the difference in distance, it's just like the 400m...start too fast and you'll hate life later. The difference being you'll still have several miles to run instead of a few meters. I suggest jumping into a couple of 1/2-marathons prior to the marathon.

    Good luck!

    http://www.runnersworld.com/training-plans/marathon-training-plans
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    May 28, 2013 2:49 AM GMT
    Distance running is more about technique and proper form, and not so much raw power/endurance. You kick it up a notch, when you pass another competitor, then fall back to a steady pace. Then repeat when you approach another one.

    Watch some footage of past triathlons. You'll see most people "jogging" or just shuffling along during the running segment. Given your height/weight, I don't think you'll have a difficult time making the transition. You just have to remember to not haul ass at the starting line. You'll wear yourself out too soon.

    Also, in a triathlon, most people excel at certain portions. Some are strong runners but weak swimmers. And some are weak runners but strong cyclists. So you need to asses your strengths and weaknesses. Focus on your strengths. And try to stay in the middle for your weaknesses for now. You'll get better over time.
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    May 30, 2013 3:50 AM GMT
    I'm riding Blue Marsh Lake tomorrow at 9am.

    Be there or be a pussy.

    You'll never accomplish a triathlon if you can't ride that little stretch of trail. icon_wink.gif
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    May 30, 2013 2:51 PM GMT
    paulflexes saidI'm riding Blue Marsh Lake tomorrow at 9am.

    Be there or be a pussy.


    I'm going to try this invitation style for my next party. Thanks for the suggestion, Paul. icon_razz.gif
  • Shyjake

    Posts: 5

    May 31, 2013 4:56 AM GMT
    paulflexes saidI'm riding Blue Marsh Lake tomorrow at 9am.

    Be there or be a pussy.

    You'll never accomplish a triathlon if you can't ride that little stretch of trail. icon_wink.gif
    I've never heard of this lake before
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    Jun 01, 2013 5:31 AM GMT
    Shyjake said
    paulflexes saidI'm riding Blue Marsh Lake tomorrow at 9am.

    Be there or be a pussy.

    You'll never accomplish a triathlon if you can't ride that little stretch of trail. icon_wink.gif
    I've never heard of this lake before
    Look it up. Even my Garmin GPS had it in the database...drove 3.5 hours straight to the trailhead. icon_wink.gif