Series training to improve running speed

The work of speed is necessary in practically any sport, even in those in which the resistance prevails as are the sports of the background like the triathlon.

Our collaborator Personal Running, gives us in this article some tips to improve our speed in the race.

Neither should we, nor can we neglect the speed work and development of fast fibers or type II A. It is clear that if we are endurance athletes we are interested in having more and better prepared Type I fibers, since they show a greater response to fatigue and do not require as much concentration of ATP for their contraction, so they are more economical, but if we limit ourselves only to the training of this type of fibers on the one hand we would be without muscular resources in cases in which it needs explosive efforts, and on the other hand and perhaps the most important, as we progress in age we tend to become slower and less able to develop such efforts.

Then, from Personal Running, we present an example of speed work in the race that we could perform on the track, park or any open space predominantly flat:

- 6 x 200/2 '+ 8 x 150 / 1'30 ”+ 6 x 100/1'

*All the series would be performed at the maximum capacity carrying a controlled gesture. This is important because it is useless to lose control of our mechanical execution to the point where we can injure ourselves. Do not forget that we are not sprinters and neither the tendons, nor the muscles nor the joints are used to working at such high speeds or such wide angles of action.

*The breaks must be generous, since these are highly explosive efforts and the fiber must be regenerated well before making the next effort, otherwise, the aerobic system would be more important than the anaerobic system and we would not achieve the same results.

*Always with the shoe with less cushioning possible, so that the transfer is more direct.

That said, we strongly recommend including speed work in any planning, whether it's a bottom athlete or a triathlete, focusing on it in the initial stages or general macrocycles, keeping it in specific phases and making small reminders according to approach the main objective that we prepare.

Finally, as we have said, it is also important to know that as we get older we get slower, so the fact of leaving short distances and specializing in medium or long distance, is not synonymous with abandoning this type of work. There can always be a situation in which we have to climb a short bike ridge, make a change of rhythm in the water to not lose the group in which I'm going or sprint a rival with whom I play a possible slot.

At the same time, let's not forget friends working speed we also develop specific strength in the concrete gesture, that ultimately translates into economy, since at certain speeds it will cost us less to move, so those "tempo" or submaximal rhythms that a Bottom triathlete must master will be easier to carry if you have included in your preparation the corresponding speed work.

A big hug to everyone.

- Personal Running 

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