Want to per­form bet­ter in 2018? Then start adding these es­sen­tial run drills to your train­ing now

220 Triathlon Magazine - - CONTENTS - JOEL ENOCH

Smash your 2018 run PB by in­clud­ing drills in your work­out

Just like pro bike riders make changes to their po­si­tions early in the sea­son, so the start of the off-sea­son is the per­fect time to make changes to your run form. Do­ing this now leaves you time to adapt at lower in­ten­sity, so that you can reap the benefits through the whole rac­ing cal­en­dar.

In gen­eral, run drills aren’t per­formed as of­ten as they should be, which is a shame as they can pro­duce big benefits. In my squad, we do a set of drills, ev­ery ses­sion, all year round. This al­lows the ath­lete to focus on each as­pect of their run form rather than the whole stride. It also cor­rects and im­proves mus­cle fir­ing pat­terns and builds con­di­tion – es­pe­cially when drills are per­formed dy­nam­i­cally.

All of the drills, right, should be per­formed at an easy in­ten­sity. But some of the more dy­namic drills can be per­formed at ‘mod­er­ate’ or even ‘vig­or­ous’. Per­form each drill at least three times over 20-40m, then in­crease both reps and dis­tance to make a longer, harder ses­sion of qual­ity tech­nique work.

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