Training for a Marathon & Triathlon - 1st Time
Originally posted July 2022.
In about 3 weeks I’ll be taking on my first sprint triathlon and this fall will be running my 9th marathon. This means that my training for these two events overlaps. So how do I intertwine the training for these two events?
I have to start by saying finishing the triathlon was not super stressful for me when I thought about what my training would need to be. Based on my consistent endurance training and overall level of fitness I knew that finishing would not be a concern but in what shape and with what kind of finishing time was uncertain
So keep in mind that if you are new to the sport or endurance training I recommend a more structured approach than I have taken.
The sprint I’m doing is a quarter-mile swim, 12 mile bike and 3 mile run. The run I knew I didn’t even need to consider what training would look like because I am already running so that part is taken care of. As far as the swim and bike I knew that I just needed to fit in a few sessions a week to be ready for the race.
Swimming was my biggest concern in training because, while I know how to swim, I had no idea what a quarter-mile looked like and just how my body would handle that. I began swimming in the pool (whenever I could find one open) but quickly realized I needed some open water experience. Luckily I was able to find a lot of smaller lakes in my area that were perfect for my training. Once I got into open water I knew I was going to need quite a few open water sessions to be comfortable because very quickly the seaweed and fish threw a mental block up. Side bar, for the longest time I was terrified of fish like crying mess fear but I got mostly over it a few years ago but it still messes with me. So looking down into unclear fish filled water really screwed up my breathing. It has taken a few open water swims for me to get to some level of comfortability and calm. At this point I just have to stay focused on my breathing an I’m able to handle the situation pretty well.
What does it look like on a weekly basis to train for a marathon and triathlon?
*Run distances change every week so just estimates*
Monday:: 3-6 Miles easy & Strength Training
Tuesday:: 3-4 Miles easy & ~Hour biking (12-15 miles)
Wednesday:: Speed or hill work & Swimming ~25 minutes or just shy of a mile (start with a warm up and try to get at least 2 consistent quarter-mile sections in)
Thursday:: 6-8 miles & Biking 40min-1hour (10miles-15miles)
Friday:: 6-9 miles marathon pace
Saturday:: Long Run (8-20 miles)
Sunday:: Rest Day & Casual Bike
I stick to my marathon plan and then add in biking and swimming where it fits in my week. I try to get on the bike on easier running days since I find that harder running days really affect my legs on the bike more so than does swimming. The key is to make it work for you and your goals. My goal for the triathlon is to finish not last so I feel pretty confident in my ability to do that. After this triathlon I’ll reassess. This first tri is pretty much a trial run to see if I like this activity and just something new to try.
A quick note on recovery. It is essential! I mean always but especially with a larger training load. My eating is a priority everyday so is stretching and getting in some light activity (like walking) to make sure that my body is prepared to go out the next day and do it again.
