I want to get ready for a Sprint Tri in August this year and have started slowly training.
OK so I started running at the start of the year along with restarting swimming etc. I have been mainly going to the gym and improving my cardio slowly as I am 50 and not trained seriously for a very long time. Hated the c25k but it did get me started and I tried that a couple of times last year.
I don't see myself having an issue on the bike or swim and should hope to get them sorted. Running is my issue.
Working on a treadmill I warm up 500m walking at 6km/h and then run for 2.5km at 8 km/h. Not fast but I reduced this from 8.5 to 8 to improve my distance hoping I was on the right lines. Its actually 500m walk 2500m run, 500m walk, 500m run 500m cool down.
I want to know what to do next?
Carry on improving my distance running at 8km/h, I think I can easily improve 250-500m per week so should be hitting my 5km goal in about 4 weeks even though it still really is a struggle. Or should i once a week try running 30 secs at 9km/h and 60secs at 8.5km/h walk for 1min repeat. Or similar to get my legs moving faster and used to running quicker.
Swimming is coming along slowly now reasonably comfortable at 500m crawl not timed but thats helped with the improved cardio but I have a slight shoulder strain that I want to avoid aggravating.
Cycling I do 7.5km in 15mins on a static bike but will be out when the weather imprives and don't see 18mph as an issue, I used to average 16mph on my mountain bike.
I will start to get out on the road when the weather improves when I can run 5km on a treadmill, I know running on the road is different.
Goals 5km run in 30 mins. 1500m swim in 30 mins (I know a sprint is only 750m but swimming is my passion and didn't swim for a long time) bike 20km 45mins.
My running is currently around 12 mins per mile and I really want to get that down to 8 mins/mile eventually but no idea if my running is on the right track.