How to Run Faster in a Triathlon With This Ladder Track Workout

I’m gonna put the shades on for this entire
video if you guys don’t mind because the sun is right in behind you. Taren here from A-Race with another track
workout for you to get out there and try, help you increase your speed a little bit
in those running races. This is a very simple ladder up progression
where you start with a very short interval, you gradually increase it to a certain point,
and then come back down. The purpose of this workout is purely speed, so keep in mind as
you’re increasing the distances and getting faster you’re not going to need to increase
any of these intervals past about 1600 meters, because anything past about 1600 meters is
purely working on cardio. And that’s not the goal of this workout, all we’re working on
is just twitchy fast speed. Start by figuring out your 5k race pace. If
you haven’t done a 5k race, or you don’t know what your race pace is for a 5k, a good rule
of thumb is that you want to be doing these efforts on 2-2 breathing. What that means
is that your inhales are lasting two steps, and your exhales are lasting two steps. So
that’s a good rule of thumbs to figure out what kind of pace we should be doing this
workout in. For a short distance runner like a miler or
a 5k runner the intervals are going to be between 200 meters and 1200 meters. So start
by doing that 5k race pace for a 200 meter effort, take a 2 to 3 minute rest for full
recovery, a 400 meter effort, take a 2 to 3 minute rest, and 800 meter, 2 to 3 minute
rest, a 1200. And then work your way down to 800, 400 and 200. And that’s it. If you’re doing a longer distance like a 10k,
a half marathon or a marathon all you need to do is just bump the distances up a little
bit. So start with a 400, go to a 600, 800, work
your way up to a full mile a 1600 meter repeat and then work your way down again taking 2
to 3 minutes rest for full recovery in between each of those intervals. As you start getting fitter remember that
you’ve constantly be got to changing the workout to put additional stress on your body so that
you continue to get faster. So how you can change this is either by adding
distance to the intervals, remember that you don’t need to be going past a 1600 meter repeat.
Or you can make the intervals faster. So take 5, 10, or 15 seconds from that 5k race pace. Give it a try and tell me how you like it,
I guess as much as you can like a track workout. If you like the video give us a thumbs up
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