5 speed training to improve race performance

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The speed training is very important to improve our performance, so we are going to propose 5 types of training that you can include according to your goals and season.

If we get in the world of the series, we can distinguish three types as to the distance of them. We talk about long series when the distance is from the 2.000 meters, middle series for distances between 600 and 1.500 meters and short series for those less than 500 meters.

By general rule, as we increase the distance of the series, the lower the number of repetitions and the race pace and the greater the total volume of series and the rest between them.

 Next we propose you five types of training based on series of different distances:

Long series

At the rhythm of competition, improve your cardiovascular system: 4 × 2.000 recovering 1.30 minutes with smooth trotting between sets. The rhythm must be the 10Km in competition

 Middle series

At a faster pace than the competition, they work the lactate elimination: 8 × 1.000 at a faster pace than the 10Km in competition, recovering 1 minute walking or standing

Short series

At maximum or submaximum rate, improve speed and anaerobic capacity: 10 × 300 at maximum speed recovering 45 seconds in stopped.

Mixed series

Composed with all types of distances, so that we agglutinate the advantages of each type of series en un mismo entrenamiento: 1.500/1’30”+(2×400/45”)+1.000/1’+(4×200/30”)+500/1’

Series on slopes

Great resource for improve muscle power: from 80 to 200 meters. Make ascents at the maximum possible speed and recover on the downhill at a gentle trot. You can do between 6 and 10 repetitions according to the length and slope of the slope

Do not forget that the training must be preceded by a good heating to avoid injuries and that it will be sufficient to include series training one or two days a week. The repetitions and breaks are orientative, so listen to your body in each workout.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer