Re: Training for a Triathalon in September..Need Help
I'd recommend completely scrapping your current program. Quit lifting except for possibly a couple times a week for basic strength maintenance. Dump the low carb diet. Those are essential for an endurance athlete.
As a beginner triathlete, you're looking at close to 3 hrs of continuous exertion. That is a very significant endurance challenge. HIIT seems to be very popular amongst the weightlifting crowd, but I don't believe that will be adequate to build the kind of endurance you'll need. More long runs and less intervals to start with.
I know you're not concerned about biking and swimming, but mixing in those activities would be very helpful in reducing the injury risk from building up to running more miles. Also, once a week you should probably mix in a medium distance bike and run back to back to get your body used to the transition. Maybe 15mi bike followed by a 3-4mi run.
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