This is further complicated as the swim, bike, run training you do isn’t always complementary across the three sports. Sure there are aerobic benefits and cycling has been shown to help with running performance but running will not help your cycling performance anymore than swimming will help you run faster.

Over-training can lead to injuries especially from high mileage or overlong running sessions so what’s the answer?

Make your time count are you training or exercising? Don’t do ‘junk’ mileage, no ‘just going for a run’. Concentrate instead on a few key sessions in your training that have an objective which leads to achieve your goals..

Remember you are a unique individual, there’s no one size fits all and the following suggested runs need to be balanced against your current fitness, the length of event you are doing, the time of year, you are  doing the training. Ideally they will form a part of a well planned training schedule designed for you.

Long Runs
The often quoted rule of thumb here is twice your event’s race distance. This is OK for the Sprint and Olympic distances 2 x 5km or 2 x 10km but not practical for Ironman! So limit your long run to a maximum of two and a half hours otherwise you’re just asking to be injured. Effort on theses runs should be between 50/60% MHR (Maximum Heart Rate) in the preparatory/base period rising to 80% as training progresses towards competition when the run would be a little above your race pace. Build up to this gradually. If your normal long run is currently an hour then build on it ten to fifteen minutes  at a time backing off every few weeks

Intervals & Hills
Intervals are a big favourite with many runners and a key session, the variations are endless. Distance, time, the effort or speed, the number of repeats and recovery are all variable. Add hills into the mix and you have the making of an excellent session that will go a long way to perfect your running technique and it teaches you to hold good ‘form’ when tired.

Example Interval Sessions: Remember to warm up before you do!

6 x 400m - Something of a classic interval session.
400m above your target race pace, then 400m light jogging repeated 3-6 times

12 x 200m - Speed intervals
200m fast run then 200 jogging - Repeated 4 times.
Do a set of 4 then 5 minutes walking or easy jogging before repeating. Try this up to 3 times to make the 12.

4 x 400m/200m
400 fast, 400 jog then straight into 200 fast, 200 jog - repeat.
Walk or jog recovery for 5 minutes walking or easy jogging before repeating.

‘Fast’ would be above your target race pace. When you cannot make your ‘Target’ time or the ‘Fast” pace cannot be maintained; STOP. You are on diminishing returns, the  next session is the time to try to go one repetition better.

Train SMART and remember to cool down and stretch after your sessions.