Volume Caution
Avoid the mistake of converting multisport training volume to running volume.
If your current weekly training plan includes two 45-minute swims, two 45-minute runs and a 60- and 120-minute bike ride, your volume is six hours. Converting this volume directly to running poses a high risk of injury.
Your cardiovascular fitness is great, but your musculoskeletal system—bones, muscles, tendons, ligaments, cartilage, joints and other connective tissue—is not conditioned for six hours of running. Build your running volume slowly.
Keep Two Swims
One strategy to maintain multisport fitness is to keep two swims in your training plan with a reduced duration.
Swimming can help speed recovery by doing it for 20 to 30 minutes immediately after long or fast runs. These swims should be easy and aerobic. If you can't hit the pool immediately after your run, consider running in the morning and swimming later in the day.
More: 30-Minute Swim Workouts for Triathletes
Frequency
It's important to strategically increase your weekly running frequency.
Using the 6-hour workout week example, you can build running frequency from 2 to 4 sessions per week by eliminating one workout in each swimming and cycling. If you do this, begin by running a shorter distance. When beginning this transition, your weekly training volume will decrease.
Another strategy is to run before one of the swim workouts and at the end of one of the cycling workouts. Try running for 10 minutes and swimming for 20 to 30 minutes. For your bike workout, ride for 45 to 50 minutes and run for 10 to 15 minutes immediately after.
By putting a run workout at the end of a swim or bike workout, more overall weekly training volume can be maintained.
