Buddy System; Triathlon Training Run

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Holos Exercises

Buddy System; Triathlon Training Run

Exercise Type: cardio-outdoor

Duration:30 minutes

Distance:3 miles

Fitness Level: Moderate

Posted By:Greg Stallkamp

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Exercise Description

Its not just for kindergarden, the Buddy System Lives on! Use a buddy to help pace yourself so that you don't wear out too early.

Muscle Groups: Legs

Step Number 1

Grab a buddy. Any buddy will do, but make sure they are at the same running level (or maybe a little better).

Step Number 2

Plan your course. For a triathlon such as the Luray Triathlon, make sure the course you're training on has some hills so they don't take you by surprise on the actual run itself.

Step Number 3

Agree on a pace beforehand. Don't just start running, think about it. The whole point of the exercise is to ensure that you start out at a moderate pace and you maintain a rather consistent pace throughout.

Step Number 4

Use the initial 3/4 of a mile to get warmed up and loose. While you definitely want to be running, during the race itself the initial part of the run will be when your legs are trying to adjust from the bike to the run. As a result, know what it feels like to "warm up" or have your body adjust while you run. Ideally you want to teach your body to use running as a way to warm-up the muscles.

Step Number 5

By the first mile, you should have found your pace. Have your training buddy make sure you guys aren't going to fast. While its easy to be competitive, leave the competitiveness at home, focus on a smooth moderate pace. Shoot to achieve 3 miles in 30 minutes, running about six miles per hour.