For run workouts:
? Similar to the cycling recommendations, make one workout aerobic maintenance (Zone 1 to 2 effort). If you are running two days per week, make one week aerobic maintenance and the following week include tempo intervals (Zone 3). Begin with an accumulated total of around 15 minutes of Zone 3 time and build from there to around 30 minutes.
? One workout, likely done on the weekend, is your long run. Assuming your current baseline for a single run workout is around 30 to 45 minutes, build to some 60 minutes or so over the course of several weeks. I prefer the long run not increase in time greater than 10 to 15 minutes per week. On the weeks you include tempo intervals mid-week, keep the long run all Zone 1 to 2 intensity. On the weeks your mid-week run is aerobic, include Zone 3 efforts in this long run, accumulating some 15 minutes or so of Zone 3. An easy way to get Zone 3 effort is to keep pace on the hills and allow heart rate to climb into Zone 3.
? If you run a third day, make it around 30 to 45 minutes. Make it primarily aerobic maintenance effort and you can include a few 20-step accelerations.
More: Tri Training: Which Sport Should You Focus on Most?
Race Day
You can see that it's possible to build your endurance to successfully complete an Olympic distance event by building endurance with consistency and long weekend workouts. Depending on your current fitness, sport history and time to race day, you can be ready in some six to eight weeks.
In your first race, keep the intensity in Zones 1 to 3, as you've practiced in training. If you have the enthusiasm, you can then build speed from this great base of fitness.
More: 8 Rules of Training for an Olympic-Distance Triathlon
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