Triathlon training
Running speed training: 30-30
This training consists of doing 3 sets of 30-30 that will undoubtedly make you gain speed.
We leave you a good workout published in Triathlete magazine to gain speed in running.
This workout consists of doing 3 sets of 30-30 reps which will definitely help you gain speed.
Things to keep in mind in training
This training can be used throughout the year, but you have to take into account the accumulated load to avoid injuries and try to rest after doing it
Nomenclature used
- EPR, Rating of perceived exertion
The training
Heating
- 10 minute easy jog
- Make, 5X (15 '' acceleration REP 7/10, 45 '' easy)
Main block
It is important to do 2 minutes of easy running between each series
Step 1 —
- 10 x (30 seconds 7/10 RPE + 30 seconds very easy), 2 min of easy jog
Step 2 —
- 5 x (30 seconds 8/10 RPE + 30 seconds very easy), 2 min of easy jog
Step 3 —
- 5 x (30 seconds 9/10 RPE + 30 seconds very easy), 2 min of easy jog
* Tips
Lower level runners can change the 30 seconds of the last two sets to 30 seconds fast + 60 seconds easy.
Higher-level runners can add another five sets or reduce easy jogging time between sets.
Cooling
- 5 minute run at 4/10 RPE, Zone 2
- 10 minute easy jog
