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"...slowing down may help you go faster..."



Sometimes this is one of the most neglected

Strength Training
Running for Triathlon

I work with runners and triathletes to build a great endurance base, then steadily increase their running speed and economy.  All this should be underpinned by a solid and consistent strength and conditioning program to maximise your training effort.

Making sure your longer runs are at an EASY pace, could have a very big impact on our ability to increase your speed and economy. 

Book in for a run intervals session above to see how much you could improve your run!

Training Zones for Running

Easy Zone

Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace.

Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Marathon Zone

Generally in the range 75-84% of VO2max or 80-90% of your HRmax.

Used to experience race pace conditions for those training for a marathon or simply as an alternative to Easy pace running for beginners on long run days.

Threshold Zone

Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for a steady 5 to 6km.

Used to improve endurance.

Interval Zone

Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race.

Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an "Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.

Repetition Zone

Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy.

Used to improve your speed and economy.

Descriptions from the Dr Jack Daniels Running Formula

mr-triathlon ltd

Company Number 10741596

Oxfordshire, UK