January 22, 2018

Run Fast to Race Fast

We all have our favorite workouts – those that completely kick our butts and make us faster. To get faster on the run I suggest you put some time in on your treadmill. It’s not fun, but will make you faster.

For triathletes over 40 I only recommend three running workouts weekly. If you’re under 40 and in good athletic shape four is fine. One of these workouts should focus on getting faster and building endurance. To do this you’re going to need to crank up the speed on the treadmill.

We rely on the Borg scale but we’ve modified it a bit to make it easier to understand. The scale is based upon a rating of perceived exertion (RPE) from 1 to 10, with 10 being the highest.

Here’s what it looks like:

Triathica Training Zones

So here’s the workout:

Workout that will make you faster

As you can see, the workout includes a 10-minute warm-up and 9 minute warm down. In between you’ve got 10, 30-second accelerations followed by some 5-minute intervals that build to a very high effort.

Hey, if it doesn’t kill you, it will make you stronger (faster)!

Ron Saetermoe

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