Thread: Complete on Sprint Tri but hopeless runner

Hi Newbies, I completed my first sprint tri in January (started training in October). When I started I was not very fit hadn't done anything for years apart from pretending at the gym about once a week. Since starting I have lost 7 kg (15 lb) and would like to get another 7 off.

After not being able to do two laps swimming without stopping when I started I now train and 400 metres without stopping is fine. I do about 2 k all up each session. The one major problem for me is speed - I am so slow - 7:15 mins for 300 metres. The coach said my technique and stroke look fine - any hints.

But swimming is not my main problem it's running. I puff and pant and it seems it doesn't matter how much training I do which is about 10 hours a week all up I don't seem to be able to build up fitness when running. 3 minutes and then walk for 1 minute is the most I have been able to get to, that is I repeat that and usually do about 30 minutes. My breathing gives out way before my strength. Any help would be appreciated.

Cheers DeeVee

Firstly, congratulations on coming into the sport of triathlon. Its a tough but rewarding sport. The toughest event for most is the run. I myself have been a runner far before being a triathlete so it is my best event. The key to starting running is starting very slow at first. Almost to the point of walking. Your endurance and speed will come once you are more able to handle the distance at a comfortable pace. Use small steps (metaphorically) to get better at running. If you can only run for 5 minutes straight, then make a goal to run for 7 minutes. Then keep increasing the goal so that you are able to handle the distance you want to run without breathing heavy or walking.

I am not a great swimmer but I will tell you what I do to make myself better. mondays are my easy swim (2*400m, 4*50), wednesdays are my distance workout (4*400, 2*250), and have my speed day on friday (4*150, 3*100, 2*50). I have been doing this as my base work so far and have gotten progressively better over the past two months. But the key to all of these events is to gain endurance and get speed later.

Good luck with your training and racing,

Jeremy