EASY WAYS TO RUN FASTER

Build killer speed to blitz your fi­nal few races with coach Joel Enoch’s track-based ses­sion

220 Triathlon Magazine - - Contents -

Y ou’ve built base fit­ness, de­vel­oped your strength and upped your thresh­old. Now, be­fore the sea­son fin­ishes, it’s time to put a fine edge on your run per­for­mance by adding speed.

For many triath­letes, es­pe­cially those newer to the sport, run train­ing tends to con­sist largely of build­ing up the fit­ness re­quired to cover the dis­tance you’ll be rac­ing over. Al­ter­na­tively, you may have fo­cused on in­creased vol­ume, in­ten­sity or fre­quency. But to run faster, high-qual­ity, short reps of speed de­vel­op­ment work are needed to im­prove the re­cruit­ment of mus­cle fi­bres – to pro­duce more force – and pro­duce neu­ro­mus­cu­lar adap­ta­tions – so your brain can tell the mus­cles to move faster.

Qual­ity speed de­vel­op­ment work is rarely in­cor­po­rated into train­ing plans, but can bring huge gains for triath­letes of all lev­els. Th­ese ses­sions are best done at your lo­cal run­ning track due to the softer, con­sis­tent sur­face, but be warned, this is stress­ful train­ing so only try this ses­sion if you’re in­jury free.

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