Running
Triathlon-Run (70.3)
Run portion of a 70.3 build, kept conservative around bike volume. 16 weeks, four runs a week.
- Distance
- Half marathon
- Length
- 16 weeks
- Runs per week
- 4
- Level
- Intermediate
- Goal
- Finish
Who it's for
You already run a few times a week. It is built to get you to the finish of a half marathon in good shape.
It is built to work on limited time, with fewer and shorter runs than most plans for this distance.
It fits alongside swim and bike training.
How the weeks work
It runs for 16 weeks with four runs in each.
If life gets in the way you can stretch it to 20 weeks, or tighten it to 14 if you are already fit.
The last 12 days are a taper: less running, a little intensity, so you start the race fresh.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
- Threshold runs of 15 to 30 minutes at a comfortably hard pace. You could say a few words, not hold a conversation.
Setting your paces
Start with a 10K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Keep easy days slow. Most plateaus come from running them too fast.
- Put an easy day or a rest day after every hard session.
- If you miss a week, pick up where you left off instead of cramming the sessions in.
