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  • Hit The Track: Interval Sessions For Every Distance And Ability
    1200 meters in length are typically classified as middle distance intervals They are run at paces corresponding to 3000 meter to 5000 meter race pace Middle distance intervals stress your capacity to consume oxygen recycle lactate and resist the major physiological causes of muscle fatigue at high running speeds The resulting increase in aerobic capacity lactate recycling capacity and fatigue resistance will enable you to sustain faster speeds for longer periods of time After completing each interval in a middle distance interval session recover by jogging slowly for roughly 3 minutes That s about how long it takes for your body to restore itself sufficiently to run the next interval at the same speed For help in determining appropriate target times for middle distance intervals use Greg McMillan s Running Calculator www mcmillanrunning com calculator Simply enter a recent race time for any distance or an estimated finishing time for a given race distance if you were to run it today The calculator will then produce suggested pace targets for workouts if all kinds including intervals of various lengths Find the suggested pace for intervals of the length you plan to run in your next workout Note that there are only targets Ultimately you will have to pace yourself somewhat by feel The idea is to run each interval as fast as you can without bonking before the workout is completed Here are suggested middle distance interval workout formats for three levels Beginner Middle Distance Interval Workouts 5 x 600 meters 4 x 800 meters 3 x 1000 meters 2 x 1200 meters Intermediate Middle Distance Interval Workouts 6 x 600 meters 5 x 800 meters 4 x 1000 meters 3 x 1200 meters Advanced Middle Distance Interval Workouts 7 x 600 meters 6 x 800 meters 5 x 1000 meters 4 x 1200 meters Long Intervals Long intervals range from 1600 meters one mile to 3000 meters in distance Because they are longer than middle distance intervals long intervals are necessarily run more slowly but they are not intended to be slow Typically they are run at the individual runner s approximate 10K race pace This pace is close to lactate threshold pace for many runners or the speed above which blood lactate levels increase rapidly It was formerly believed that this spike in blood lactate hastened muscle fatigue It is now known that fatigue at this intensity is cause by other factors What has not changed is that lactate threshold pace is a very good predictor of race performance and training at or near lactate threshold intensity is a very effective way to increase lactate threshold pace This is largely because training at this intensity increases the body s capacity to recycle lactate for muscle fuel Because of their length and intensity it only takes a handful of long intervals to stimulate a strong training effect Even advanced runners should seldom do more than a total of 10K of fast running in these workouts Here is a selection

    Original URL path: http://triathlete-europe.competitor.com/2011/05/10/hit-the-track-interval-sessions-for-every-distance-and-ability?utm_medium=whats-hot (2016-04-25)
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  • Six Weeks To New Run Speed
    Week 1 6 400 at 5K pace Fartlek run with 8 30 surges building up to 3K pace Easy long run of 6 miles Week 2 Tempo run 2 12 with 3 easy between Zone 4 or slightly slower than 10K pace 2 1 mile 5K goal pace with 4 5 easy between each Easy long run of 8 miles Week 3 8 400 at 5K pace Fartlek run with 10 45 surges to 3K pace Easy long run of 7 miles Week 4 Tempo run 2 15 with 3 easy between Zone 4 or slightly slower than 10K pace 3 1 mile at target 5K race pace with 4 5 easy between each Easy long run of 8 miles Week 5 5 400 at 5K pace 2 1 mile 5K goal pace with 4 5 easy between each Easy long run of 6 miles Week 6 Early in the week 30 run with 5 1 at 5K goal pace Note Total run time is 30 of base weekly run time aside from race Race Next Related Stories Wednesday Run Session Race Week Sessions Brownlee Second In Heat At Stanford 10km Track Meet FILED UNDER Racing Training TAGS 10km 5km 6 week run plan Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The Pros And Cons Of SRAM s 1X Setup For Triathletes Swim Cramps What Why How To Deal With Them Joe Friel The Six Most Common Triathlon Mistakes The Perfect Two Week Taper Should You Finish A Bad Training

    Original URL path: http://triathlete-europe.competitor.com/2015/12/17/six-weeks-to-new-run-speed?utm_medium=whats-hot (2016-04-25)
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  • Video: Mirinda Carfrae Body Shoot
    are our A Core Workout To Improve Performance And Prevent Injury This is a perfect time to revisit strength training concepts related to the core You have likely heard about the importance of Make your IRONMAN dreams come true in 2016 Med Tent Why Are My Muscles Cramping Dr Jordan Metzl discusses the two main reasons for muscle cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Now Playing Video Mirinda Carfrae Body Shoot Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails

    Original URL path: http://triathlete-europe.competitor.com/2013/11/26/video-mirinda-carfrae-body-shoot (2016-04-25)
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  • Video: how to nail bike climbing… for free
    2016 Med Tent Why Are My Muscles Cramping Dr Jordan Metzl discusses the two main reasons for muscle cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Now Playing Video how to nail bike climbing for free Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails or track at a dizzying Video Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her Most Read

    Original URL path: http://triathlete-europe.competitor.com/2014/10/27/video-how-to-nail-bike-climbing-for-free (2016-04-25)
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  • Video: How To Set Up Your Garmin Edge 810
    our A Core Workout To Improve Performance And Prevent Injury This is a perfect time to revisit strength training concepts related to the core You have likely heard about the importance of Make your IRONMAN dreams come true in 2016 Med Tent Why Are My Muscles Cramping Dr Jordan Metzl discusses the two main reasons for muscle cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Now Playing Video How To Set Up Your Garmin Edge 810 Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down

    Original URL path: http://triathlete-europe.competitor.com/2013/02/07/video-how-to-set-up-your-garmin-edge-810 (2016-04-25)
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  • Video: How To Ride In Rain And Wet Weather
    end up feeling cold wet and stuck miles from home FILED UNDER Video TAGS advice Bike Cold conditions how to Manage riding Training Weather wet Now Playing Video How To Ride In Rain And Wet Weather Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails or track at a dizzying Video Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her Related Videos A Core Workout To Improve Performance And Prevent Injury This is a perfect time to revisit strength training concepts related to the core You have likely heard about the importance of Make your IRONMAN dreams come true in 2016 Med Tent Why Are My Muscles Cramping Dr Jordan Metzl discusses the two main reasons for muscle cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Video Raelert s Podium Return At 39 and after a couple lackluster years Germany s Andreas Raelert came back strong with a second place finish at the Ironman World Now Playing Video How To Ride In Rain And Wet Weather Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails or track at a dizzying Video Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips

    Original URL path: http://triathlete-europe.competitor.com/2016/03/01/video-how-to-ride-in-rain-and-wet-weather (2016-04-25)
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  • Video: Don’t Be THAT Triathlete
    in 2016 Med Tent Why Are My Muscles Cramping Dr Jordan Metzl discusses the two main reasons for muscle cramping in endurance athletes and offers strategies for preventing it from Video Mirinda Carfrae On The Emergence Of Daniela Ryf Last week we caught up with Mirinda Carfrae at the Desert Mountain Club in Scottsdale Ariz a new sponsor of Carfrae s The Racing Weight The Benefits Of Eating A Big Breakfast In this video Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete s diet Studies have Video 3 Drills For A Better Running Stride These three drills will help form the foundation for a smooth efficient run stride A s This drill s focus is on firing your hip Richard Murray On Winning 45K At Island House Invitational ITU star Richard Murray raced for three days in a row against a top field of 10 men for a massive prize purse in the Bahamas over the Video Jan Frodeno s Kona Awards Speech 2015 Ironman world champion Jan Frodeno took the stage at the Banquet of Champions the Sunday following the race Frodeno thanks his Video Daniela Ryf s Kona Awards Speech 2015 Ironman world champion Daniela Ryf took the stage at the Banquet of Champions the Sunday following the race She thanks her supporters Now Playing Video Don t Be THAT Triathlete Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down the road trails or track at a dizzying Video Highlights of The WTS Abu Dhabi Jodie Stimpson Returns To Top Of WTS Podium Claiming her first WTS victory since 2014 Great Britain s Jodie Stimpson finally earned her Most Read Popular

    Original URL path: http://triathlete-europe.competitor.com/2013/01/04/video-dont-be-that-triathlete (2016-04-25)
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  • Video: 3 Drills For A Better Running Stride
    Lindley Have purpose to improve your swim Top triathlon coach Siri Lindley shares her keys for becoming a better swimmer and talks about the biggest mistakes she sees triathletes Video How to descend like a pro Descending is one of the best bits of road cycling It s where your skills fitness and road awareness combine and there s Maximise your swim recovery While no two athletes recovery will be identical there are a few key technique points that will create a successful recovery and enable Video How to climb like a pro Climbing faster or improving your climbing is something that every cyclist wants to do The simple way improving your fitness is How to pedal like a pro Professional cyclists rarely think consciously about pedalling in circles and neither should you your natural pedal stroke is Video Use a powermeter to conserve energy Powermeters are great for in depth analysis of your fitness levels But did you know that you can also use them to cycle faster for free Cycle tips for hot weather riding Your body sweats to keep cool during any physical exercise and the rate at which you lose fluid increases in hot weather Drink more to Video Matty Reed swim training advice Longtime pro and multiple international race winner Matty Reed gives his pro advice for age groupers training or the triathlon swim Video How to ride long You might be taking part in an organised sportive gran fondo or audax Or you might just be after a long fulfilling day in the saddle Now Playing Video 3 Drills For A Better Running Stride Up Next Why you need to run fast and slow When we think of speed we tend to think of genetic freaks who are all legs and lungs tearing down

    Original URL path: http://triathlete-europe.competitor.com/2015/11/12/video-3-drills-for-a-better-running-stride (2016-04-25)
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