Running, from a kit point of view at least, is the simplest discipline of triathlon all you need are some running shoes, suitable clothing, step out your front door and go!
Like with the swimming and cycling the key to your success with running will be in your session structures and planning this is true of someone new to running or a seasoned runner, the more structure you add to your running the more engaging it can be to keep you motivated and help see results.
Like with cycling the key to seeing progress with your running will be making sure there are structured sessions that build in difficulty. The approach to structuring sessions for running is similar incorporating hills, intervals and endurance type sessions.
Hill running is good for building leg strength as you drive up a gradient, and improve control and foot strike as you run downhill. When it comes to hill training you have two main options; Firstly, structured repetitions of a single hill that takes between 3-5 min to ascend which you can then perform as many repetitions as is required to reach the target distance. Secondly, if you happen to have access to somewhere hilly to run, you can just plan a route that takes in plenty of up and down over the course of your run. These runs are also good ones to do off-road since rough terrain will make you work harder, build stability and add variety.
INTERVALS AND SPEEDWORK
Running tracks are ideal for intervals and speedwork but can be done anywhere you have access to a flat measured distance. The purpose of track sessions in this program are for pacing and building a little speed work into the sessions. As such, none of the sessions requires maximal effort, but rather consistency at small increments above race pace. Learning to pace your efforts will be key in sticking to a race pace strategy.
Endurance runs are slower steady runs done at a conversational pace and tend to be of a longer duration (applicable to the distance you’re training for) they aim to develop your aerobic capacity or stamina. Build up to longer runs over time and let your body to adapt gradually to help avoid issues. Running can be very hard on the body so allowing it to adapt is important.
If you’re someone who does struggle with running niggles you can also build your aerobic capacity with cross training using other sports such as cycling which has a lot less impact on your body.