Training for medium and long distance is not only made up of 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 rhythm equal to or higher than the race pace in competition and the rest of the time you keep a lower rhythm than the competition.
- For example: 90 race minutes at a smooth pace (which you find comfortable) where you alternate 2Km rhythm of competition with others 2Km recovery, repeating the entire block between 2 and 3 times.
Medium and long series
This type of training It will allow you to run at a faster 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 finish with a shooting at an objective rhythm.
- For example: 20 minutes of smooth running to warm + 10x400m / 30 "at a slightly higher rate than the target + 3-5K race continues at an objective pace.
Your muscles must know how to run after pedaling and this adaptation is also trained. In addition to making both segments with less volume (eg: 50Km bike + 5Km race) you can also toggle 2 type of training: do the total of the bike segment and add a few kilometers on foot or make the bike segment reduced 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 terrain similar to the objective + 7Km constant pace race slower than the target
Including different trainings in your physical preparation for medium and long distance will keep you from falling into the psychological monotony and will constantly stimulate your organism, so that new stimuli create new adaptations.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Club Trikatlón Tres Cantos Sports Director
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer