Training articles

3 types of training to gain speed in the race

Sometimes we become runners at "pace" and we are not able to improve our rhythm. In this article we give you 3 types of training that can be very useful for get that necessary "spark" both in training and later in competition

Carrying out continuous running training with an average duration of 60 minutes allows us to develop a good base of aerobic resistance, but there comes a time when we feel “stuck” in our running rhythm.

If you find yourself in that situation, we propose you three types of training to include in your training routines to improve your race pace.

Training with slopes.

You can search short slopes of a few 60-80 meters to perform them maximum possible speed on the rise, recovering during the descent and until you feel almost complete recovery to make the maximum effort again.

You can also make Longer slopes, around 300 meters, with less difference in altitude than the previous ones, where the climb will be made at a constant rate and higher than that of our filming, but without reaching the maximum intensity, and we will recover on the descent at a smooth pace.

Fartlek training.

Enter rhythm changes for a set time or distance to complete other 15 or 20 race minutes. For example, to start you can do 2 minutes at a slightly higher rate than you usually run alternating with 3 minutes at a slightly lower rate than usual.

When you have more experience you can do more demanding workouts such as: 2 'strong + 3' soft + 3 'strong + 3' soft + 4 'strong + 3' soft + 5 'strong + 3' soft.

Training with series.

In this case we will perform short series (100 to 400 meters) in a flat and smooth terrain, with a maximum intensity and enough rest to repeat the effort at the same intensity (between 2 and 6 minutes depending on the distance).

Another way to do these series is with a high intensity, without reaching a maximum, in which case we will reduce the rest time but we will also seek to maintain the rhythm in all the series.

Watch this before you start

Before starting these workouts you must perform a good heating to avoid injuries, and add about 5 or 10 minutes of smooth shoot at the end to help the body to eliminate toxins generated in training and, therefore, to recovery.

Also, you should leave at least 48 hours between workouts of this type so that your body assimilates the training and recovers completely before a new effort.

Laura García Cervantes

3 types of training to gain speed in the race

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