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How to train to get off 20 minutes in the 5 km running race of a triathlon?

We propose 4 weekly sessions, with a duration of 3 hours in total.

We echo this interesting article published by 220triathlon, where they tell us what we have to do to get off the 20 minutes in the 5km on foot in a triathlon

They propose us 4 weekly sessions, with a duration of 3 hours in total. This type of training requires little time and as they say it is possible to reach that mark with him.

It is important to keep in mind that you have to adapt training for weekly cycling and swimming sessions to not arrive with fatigue to these workouts.

There are many things that can be done with 3 hours of career training and you should be able to reach your goal of less than 20 minutes and 5 km, says Andy Bulloc the author of the article.

A good level of fitness is required to be able to divide these 3 hours into four sessions.

1 session

The first session will focus on the strength and career technique.

Make a career in rolling terrain with a lot of inclination (hill, mountain or make repetitions on slopes), gently increases the strength and allows to develop the technique if the correct posture is maintained.

They propose us to climb a hill using our arms, propelling you with your toes.

The duration of the session ranges from 45-50 minutes of duration just below the lactate threshold.

2 session

The second session is a constant race that lasts about 40 minutes, with occasional accelerations superior to the rhythm of competition.

These accelerations should last 15-20 seconds maximum; Do five or six throughout the session.

3 session

Session three lasts about an hour and It aims to develop the lactate threshold and speed work.

You have to incorporate intervals above your pace of 5 km. These intervals must have a recovery of 50-100% according to the time of the year.

4 session

Session four is a c30 arrera minutes after a cycling session.

During the winter, this is ideal to support aerobic conditioning; During the racing season, it is interesting to increase the intensity.

Do not forget

Always be sure to balance the intensity of your training during the week, including swimming and cycling sessions, of course, and avoid accumulating too much fatigue.

You can find in the following link more foot race training items

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