Training for a half marathon may make a triathlon easier.
Triathletes must be proficient at running, swimming and biking; for you to improve at all three activities it is important not to overtrain in one. When training for a triathlon or a half triathlon, running a marathon may actually make you less efficient at bike riding, according to triathlete coach Rich Strauss. A half marathon, however, can improve your athletic performance.
Preparation
A half marathon may be half the distance of a whole marathon but your training should not be half-hearted. Do not begin a half marathon training if you have not already been running for at least three months. Most half marathon training plans assume you have some running experience. A beginner is someone who can run two or three miles per workout about three times a week. Running about four miles per workout on four to five days a week puts you on the border of a beginner and intermediate. Running more than this means that your training will be easier.
Half Marathon
Running a half marathon is not nearly as hard on your body as running a full marathon. This means that you can run several half marathons a year or train for a triathlon at the same time. Half marathon training programs typically include cross-training days, when you perform aerobic exercise other than running. Doing other types of physical activity increases your aerobic performance without over-stressing your body. Swim and bike on cross-training days to keep your body in the shape it needs to be in for a triathlon.
Training Program
Half marathon training programs are typically eight, 12 or 16 weeks long; the more time you have to prepare the better. A standard schedule includes four days a week of running, usually on Monday or Tuesday followed by runs Wednesday, Thursday and Sunday. Rest at least one day per week. Perform cross-training or strength training on one or two days. Start with two to three mile runs and gradually increase to four to 10 mile runs by adding 0.5 to one mile per week. Perform shorter runs during the week and longer runs on Sundays.
Half Ironman
A half marathon is part of a Half Ironman Triathlon event. The Half Ironman also includes a 1.2 mile swim and a 56 mile bike ride. If training for a Half Ironman, change your training schedule six weeks before the event; this is rehearsal time. During these six weeks, bike 56 miles at a faster speed than you will use for the race. Follow bike rides with 5.6 to 7 mile runs at the same pace you will use for the event. Dress in the clothes you intend to wear on race day and eat the same foods.
Tags: Half Ironman, half marathon, marathon training, mile runs, your body, your training