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The best time to incorporate speed/skill training is after a brief warm-up. Start off at a relaxed level and increase speed slightly with each 20-30 second effort – never going all out. Remember, the objective is to maintain the mind/body connection and preserve good form, not to set a new 100-meter record! Once your form feels right, carry it forward into the remainder of your workout. You can set your watch to beep every mile and do a form check for your posture, arm motion, foot strike and stride rate.


WATCH THE JUNK MILES
When it comes to weekly mileage, there is a tendency to “check the box.” Volume is a component of three things: training frequency, intensity and duration. Mileage does not address all aspects of training volume. Although building a mileage base is very important, especially for newer runners, mileage alone does not create a fast runner


Of the three sports in triathlon, running causes the most muscular breakdown due to the eccentric loading and impact and consequently requires the most recovery balance. Performing a succession of mediocre workouts on tired legs is not the best process. There should be an equal emphasis on the quality of the workout. If you find that the quality is suffering, do not continue to attempt your mileage goals. The mileage may simply be too much for your individual recovery physiology. Often subtracting a small amount of non-essential training can lead to the next breakthrough once sufficient recovery is in place.


Remember – the most fit athlete does not necessarily make the fastest athlete. A great many things must come together including economy, plan design, and a level of recovery sufficient enough to facilitate quality training. If you find you are at a plateau, it may be time to add a new processes and a fresh perspective to your training.


Matt Russ has coached and trained athletes up to the professional level, domestically and internationally, for over 15 years. He currently holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. Matt is Head Coach and owner of The Sport Factory, and coaches athletes of all levels full time. He is also freelance author and his articles are regularly featured in a variety of magazines and websites. Visit thesportfactory.com for more information or email him at coachmatt@ thesportfactory.com

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