the time has come to get myself into gear with a view to taking part in a sprint distance tri the beginning of april.
i hav'nt really run for about 4 years, i have got decent shoes for my running style.
how many times a week should i be looking at to build up my basic running endurance, and should a running day be a stand alone (if its only a 30-40min run at first) or can i do a bike session as well?
A lot is going to depend on your fitness levels etc. There are LOADS of traning schedules on internet for help. I would suggest slowly getting into running 5k first. Once you are comfortably doing 5k a 2-3 times a week you can add in the brick sessions. These only need to be (as a starter) 15min cycling, 5 min running. It's all about that initialy 5-10 minutes of jelly legs for novices. Doing a 20k bike 5k run won't make that much difference if you are a complete novice. Better sticking to a few of the shorter bike/run efforts (which can easily be done in gym) and you will soon notice the difference. http://www.triradar.com has a lot of training packages. Good luck you'll love it! I'm about to attempt an Olympic distance this year.
alos look at 220triathlon website it does some free training sessions get the swimming underway as well. triathlon is addictive.
Mixing running and cycling? You'll die.
The hardest bit is the first 500yds off the bike. After that you'll be fine.
Is it the st mawes one?
It was a while ago now but I think what I did was mixing run / swim or bike / swim on the same day; not biking and running on the same day for about the first month.
Ive always been a swimmer and biker though so it was just a case of getting my running legs.
Do some swim to bike bricks as well. http://www.runnersworld.co.uk/triathlete/triathlon-racing/effective-brick-sessions/4561.html
Im going for a 70.3 this year. +1 Tri is addictive.. watch out!
penzance one jam bo, literally just down the road from me so i can train on the actual routes (the run used to be one of my regular routes anyway) and same pool.
OOO 70.3 that's my aim for 2013. I hate running so can't face the 1/2 marathon!!! Eurgh.
Depends on where you are at now and what you are aiming for, I'd do a slow longer session, a medium intensity and distance session and one faster session a week. Distances and how you do your speed session will depend on the first bit.
Iain
You're only fit for the sport you do, therefore running and cycling on the same day is probably to be encouraged.
Double sessions in a day are quite good, but unnecessary to start with. If you do go with them, perhaps try making one of the sessions a very technique based swim session. This should stop you getting too tired. I was doing the odd triple days last year when doing IM training. 1hr bike to work, 50min lunch run, then 2h30 getting home. Even with big training weeks I always had a day off from training completely and think this helped with revovery nicely.
FYI, If you hadn't found it yet, http://www.tritalk.co.uk is the Tri equiv of this place. Just don't ask "Tubs or clinchers" as that's equivalent of "what tyre for..." on here 
or head onto Slowtwitch For conversations on Cervelos!
Multiple sessions in a day are fine, I personally don't do to many brick sessions but other people find it a big shock running off the bike it would be useful to try it before the race. Final tip, practice the transitions over and over and get it down to a fine art, there isn't a skill element or fitness element to having the fastest T1 and T2 and it's free time.
Iain
thanks everyone. ran earlier, first time in at least 3 years, 30mins and kept my hr around 70% so nice n'easy, legs really felt it but walked for a good 5 mins after, stretched a bit and now not feeling too stiff. about to jump on the trainer now for a steady sesh and see how it goes.
good advice from munque chick. Just take it really steady and slow to begin with
No real intrest in Triathlons, but when the days clash I run very early am then bike in the evening. I usually feel better on the bike if I've run first thing. Run is usually 7.5k, biking is 90min fairly hard ss ride. Never ran straight off the bike though, christ that would kill me.
Took part in my first Dualathon last Sept, got to say it was the hardest thing ive ever done.. everything is totally flat out and the bike section was just a time trail!!!
That said im now addicted to running and looking to do some trail events next year, just take it easy to start with - Dont forget the stretching before and after the run to maximise recovery. I was advised to work on the base (longer low intense runs) for about 3 months before starting any type of speed work and intervals mind.
Good luck with the Tri you'll love it!
thanks guys, must stop 'thinking about it' and just send in the entry form.
just done a 50min trainer, steady pace, no thrills. was fine. but reckon you are all right, go for a steady running base to get back into the habit. i'm lucky that i live in the sticks so easy access to some great cross country stuff and quiet lanes.
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