- Hey, morning trainiacs.
Today we're talking about feeling the need
for running speed.
These hams are really fast.
(upbeat instrumental music)
Today's daily triathlon video goodness here, everyone.
We're talking about the most underrated aspect
of building running speed that most triathletes
are very guilty of not doing,
and that's focusing on speed work itself.
Now this is very common for a lot of triathletes to ignore
because our races are endurance races.
They're ultra endurance events
where we're going for two, four, 15, 17 hours on end,
so we're constantly thinking like how do I build my body
to be able to go for that long,
so we tend to go out and just run
for miles and miles on end.
But you look at almost all pro triathletes
and all elite athletes, they focus a ton on speed
and strength, and there's a few really big benefits to this.
Number one is speed.
Because it requires so much physical exertion,
it ends up recruiting a whole bunch of muscle groups
and muscle fibers that we don't activate
when we just go long and slow,
and by training our body to recruit all
those different muscle fibers, we're going to be firing
more optimally because we can use more muscle fibers,
more systems, and we're just going
to end up being a more efficient runner.
In addition to that, what I've experienced
that is a big benefit, not just for pros,
but for myself personally,
I had a massive breakthrough in my long endurance events
when I actually started focusing on 50 to 200 meter sprints
because it ended up retraining my muscles
to break through a plateau that I didn't think
I was able to get through.
At the time I was doing around 46, 47 minute 10K,
around a 25 minute 5K, and I just didn't think
that my muscles had the ability to turn over that quickly,
so when I started doing 50s, 200 meter sprints,
I was like holy smokes, you know what,
my muscles do know how to turn over quickly,
and instantly the next year, I went all the way down
to about a 20 minute 5K and a 41 minute 10K
just because my muscles knew how to fire a lot quicker,
so it's like training that muscle memory that hey,
it's okay to push through these plateaus.
You can only do that by really pushing yourself
into really uncomfortable spots.
That's an excellent place to lead into,
uncomfortable workouts.
Welcome.
So now here's how you do it.
Starting about five months out from your next race,
you want to start doing one interval workout a week,
and we want to do this for a grand total
of about three months, so that at two months
from your next race you start getting very specifically
into your race specific pacing.
You don't want to be doing these crazy intense efforts
really close to race season because it ends up taking
a lot out of your body and it's not really specific enough
to be giving you the effect that you want.
In these workouts, you're going to start
by doing about a 10 to 15 minute warm up
of just really light running, nothing really strenuous.
You're just getting some blood moving through your body.
Then you do about five to 10 minutes of warm up drills.
These could be ABC skips, they could be a little bit
of dynamic stretching, whatever you feel that you need.
Then you do about four to six strides,
and these are building speed for a grand total
of about 30 to 40 meters, there abouts,
and this is getting your body up to that,
like nice chest, heart pumping, kind of blood moving effort
that is going to feel nice and fast.
Then you're going to get into the main workout,
and what we're going to do is we're going to do eight
100 meter sprints, and you're going to do these on a time,
and you get this time by taking a recent running race
that you've done and inputting this
into something called the McMillan Running Calculator.
Just Google it, and what's going to come out
are your goal times for a one, a two, a four,
an 800 meter, a 5K race.
It's going to give you prescribed times for your training.
It's absolutely perfect because it gives you a mark
that you specifically need to work at.
So try to run that 100 meters eight times,
and every time hit the target pace
that the McMillan Running Calculator has given you.
The next week, you're going to do that 10 times.
The week after, you're going to do it 12 times.
The week after, you're going to step up to 200s,
and for the next three weeks,
again go eight, 10, 12, step up to 400s.
Again, go eight, 10, 12,
and at that point, you've built up
to doing 4.8 kilometers at a pretty intense pace.
In between each of those intervals,
you want to do a little bit of light jogging
around 200 meters, maybe 400 meters if you feel like
you need a recovery.
You can walk around one or two times
throughout all of those intervals
and grab a glass of water or just recover
a little bit extra for a few seconds,
but don't let your body stiffen up.
And those last three weeks, you're going to be doing 800s,
but we're not doing them nearly as many times.
We're doing them four times, six times, and eight times.
And that's going to take you three months,
and over the course of those three months,
you will have built up to doing six and a half kilometers
at pretty intense paces, and you are going to have built
a ton of speed because you are pushing yourself
to intense interval times, pushing your heart rate
to very intense levels.
You're recruiting a ton of extra muscle fibers
and you are going to become a much better runner.
So there you go, trainiacs.
I hope that this helped.
If you aren't yet subscribed,
hit that subscribe button below,
and if you are subscribed,
share this with your favorite running partner
who you might recruit into doing
some really painful intervals with you.
Thanks for watching.
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