Training for medium and long distance is not only made up of doing long runs and competition distances. We propose you three workouts to improve your endurance in these distances.
Long shootings with changes of rhythm
Take advantage of trainings Race from 60 to 90 minutes to introduce some changes of rhythm, so that during these changes you bring a pace equal to or greater than the race pace in competition and the rest of the time you keep a slower pace than the competition.
- For example: 90 race minutes at a smooth pace (that is comfortable for you) where you alternate 2Km competition pace with others 2Km of recovery, repeating the entire block between 2 and 3 times.
Medium and long series
This type of training will allow you to run at a higher pace than the competition, in shorter distances and with recovery, and it is a good option to include it in the main part of the training and end with a shooting at an objective pace.
- For example: 20 minutes of smooth running to warm + 10x400m / 30 "at rate slightly higher than target + 3-5K race continues at an objective pace.
Your muscles must know how to run after pedaling and this adaptation also trains. In addition to doing both segments with less volume (Ex: 50Km bike + 5Km race) you can also alternate 2 types of training: do the total of the bike segment and add a few kilometers on foot or do the reduced bike segment and add the total of kilometers on foot.
- 40Km bike at moderate intensity + 20 Km race at a pace close to the target
- 120Km bike on target-like terrain + 7Km race steady pace slower than target
Including different trainings in your physical preparation for medium and long distance will avoid falling into psychological monotony and constantly stimulate your body, so that new stimuli create new adaptations.
Laura García Cervantes
Dra. Sciences of Physical Activity and Sport
Club Trikatlón Tres Cantos Sports Director
Senior Triathlon and Swimming Trainer
Paratriathlon Specialist Coach