Here are some macro level suggestions on how we suggest you continue.
1 – Separate Running from a Triathlon Training
You cant just increase the running your triathlon workout program and expect you’ll see results. Youll see change for sure, but most of these improvements will probably be short-term. Other deltas will probably include sub-par biking performance and improve levels of mental and physical weariness.
Begin the cycle off right by taking a training break before becoming a runner. Starting off a major run block just two weeks immediately after your last race can be a formula for problems.
While doing so, we really encourage you to leave the Fast then Far thinking process behind to do this run focused block. As youll only be running, youll have plenty of time to rack up the distance and time. More time spent training means the intensity must come down if you’re to absorb it all.
Rather than two hard runs (out of four) in a week, this might mean reducing to just one short period run at threshold pace (5 x 3 minutes at Threshold with 2 minutes of rest after each, for example) with the remainder of your runs done in zones 1 and 2. Or perhaps you hold the intensity for the latter stages of your plan; you could skip it absolutely. Only you know whats best.
2 – Define Yourself As A Runner
Part of the separating procedure as listed above is mostly about getting your identity as a runner. The running activity differs from triathlon because the kind of recovery required is significantly more intensive. The fueling requirements are very different, both within your exercises and across your day. Take the time to obtain this niche, as what you think youll need (once you start) could eventually differ than youll absolutely need (as you evolve).
You should also consider a review of your running method. After all, if you are going to spend 100% of your exercise accomplishing one thing, you must be good at that matter! You’ll find loads of resources available on the net, from clinics to coaches, from DVDs to mp3s. Explore what resonates for you and spend some quality early time building your new skill sets.
3 – Conservatively & Constantly Conquer Volume
A mouthful for sure, however if you are able to remember the mantra youll be much better off. As a new runner the urge will probably be there to cook yourself. Road races outnumber triathlons as much as 8:1 in most regions, meaning youll have weekday and weekend options to place the hammer down. Resist.
Begin your process using the same number of runs youve been executing as a triathlete. Add time to each run then condense that time to a new everyday run; then perform repeatedly. Good running form is similar to wine, the longer you give it, the more powerful it will be. Once you have already been at the new running game for 6-8 weeks, you probably should start thinking about doing longer runs. By longer I mean anything over 90 minutes.
Don’t go crazy. The normal triathlete, regardless of goal race distance, spends about 8 to 14 hours per week training across the 3 disciplines. By comparison, a high volume running week doesnt take a lot of time, and its tempting to add more to the mix. For someone who averages 8:30/miles, putting in a 50 mile week is only a seven hour undertaking.
4 – Pick A Goal, Not A Race
Its easy to drop a marathon on calendar in 5 months, its another thing to practice for it. Immediately youll have a goal time and a target pace. The next thing you know, you happen to be measuring each run against those measurements. Before too long you’re burned out and the run projects a bust.
Rather than race, choose non-performance related objectives which can be in accordance with your way of running. Maybe aim for a 30-days/30-runs task; or perhaps make an effort to run a fixed number of distance for a set number of days (8 miles daily for 8 days). Perhaps theres a local mountain you wish to conquer or you like to take a look at each trail option inside the nearby state park. Whatever your primary goal, make it both difficult and fun.
Theres nothing to prevent you from moving to a race on short notice should things work out, however dont allow it to be the carrot/stick that gets you going.