Endurance Training - Length

[944fan]

When I was training for a half ironman the length of my endurance rides and run built each week to a peak of about or just over race distance. Each week I as riding 5km more or running 1km.

Now I have reached that level is there any need to continually increase distance?

I want to now focus on shorter distance races involving 40km bike and 10K run portions. Is there much benefit to going significantly over these distances or to continually increasing?

Will I get the benefit I need in aerobic endurance terms by say riding 60km and running 10-14km for my long rides/runs week in and week out?

Obviously as my speed and power improves I will be doing those distances faster whilst still in Z2

[JB8]

Increasing cycling distances wouldn't matter so much, but running further and more frequently can increase the chances of injury, and can increase recovery times.

10k would probably be the limit on distance, but focus on strength and pace.

[InertialTooth45]

For a runner focusing on 10k I would still recommend doing a weekly long run of 10-12 miles.
Training over distance is beneficial for speed endurance.

Not sure if that's still relevant for a triathlete though as you'll be doing long rides too.

[944fan]

Ok, but is it beneficial to keep it at that distance? So if I do a long run of say 10 - 16 km each week without increasing distance but regularly (4 weeks say) assessing my pace and adjusting the training pace I will be getting the benefit?

In other words do I need to be continually increasing distance to get further benefit?

[The jiffle king]

I don't think so. If you are going from Half ironman to tri's, I would focus on the speed side as you will need to be quicker, so for running, I would do 1 x tempo ever week (tempo of 3-5 miles with 1 mile warm up and cool down), 1 x speed session of 12 x 400 at 5k pace or 8 x 800 at just over 5k pace and 1 x long run of 8-10 miles.
This will build your speed and endurance and you'll lose some of your endurance capability, but you'd soon be able to pick it back up.

I cannot comment on the cycling/swimming aspects, but would expect similar

[944fan]

Cheers. Yeah I a happy with what I am doing speed work wise. I had a plan from a coach for the HIM and I could get another one but I found it a little restrictive (i.e some days felt tired and couldn't do what planned, others felt great and could do more intense stuff etc). I will run 3 times a week 1 LSD, 1 speed work and 1 to mix it up with either some fartlek or some shorter distance Z2 stuff with some pickups etc.

Swimming I still have a plan from the coach and cycling I am just going to do a long endurance ride and some tempo Z3 stuff to up the FTP.

Want to focus on getting my 10K time down for the next few weeks.

Just want to make sure that I am getting the benefit from the long slow runs and keeping the distance the same is correct.

[The jiffle king]

The long runs build and or keep your stamina so how much you do is up to you but the longer you run, the more tired you will be for the speed sessions so it's a balance