I am going to participate in a half marathon in the 1st week of July and
3/4 Ironman in the 2nd week of July.
I am training 11 sessions a week.
8 sessions of swimming with lot of floor exercises before it.
3 sessions of running.
Let us not bother about my cycling for now.

Out of the 3 sessions of running,
one is Interval training

5 mins of warm up run, 4 intervals of 1 min/2 min slow/fast run and 5 mins of cool down.

one is Recovery run, the day next to the interval training.

slow casually paced 4 to 5 km run.

Now the 3rd session is what I am thinking about.
Shall I make it a sprint training with spike shoes on?
Will it work good?
If yes what regime shall I follow?
If not what should I do in that session?
If required I can cut one swim session and make it a run session.

Please comment if more info needed from my side.

1 Answer 1


Given the above regimen, another sprint workout is the last thing I recommend. On that schedule, in your two sessions you are doing at most, 5 miles (8k). That is pretty meager training for the distances that you are considering.

I would make your third run a slow to medium paced 10k run. Running long distance fast is about your base and consistency, and you need more distance a lot more than you need more sprint work.

If you absolutely feel that you have to have more sprint training, I would throw in several 30 second segments of uptempo running into that longer run. If you were my athlete, then I would slash your swimming from 11 sessions a week down to four or five, and use the extra time for more running.

  • Swimming is my weak link in the triathlon. That is the reason I am training more on that. Once I start swimming faster, I will concentrate more on cycling and running. +1 for your suggestion.
    – Freakyuser
    May 16, 2013 at 15:41
  • 1
    Even so, 11 sessions is overkill. When I swam first year of college we only had 12 sessions (Granted, they were probably longer). As long as you structure them smartly, you could get everything you need in 4-5 sessions. And seriously, even that will probably put you miles ahead of most triathletes. As a group, triathletes are poor swimmers in general.
    – JohnP
    May 16, 2013 at 16:17
  • 1
    And even if you are the fastest swimmer, it's the shortest part of the day. Yes! cut back the swimming for the love of ... May 16, 2013 at 19:52

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.