For example, during week 1 and 2, you could perform four sets of 1 minute the VO2max zone run with a 3-minute jog after each set the first week and four sets of 1 minute and 30 seconds in VO2max zone with a 3-minute jog after each. During the next two-week block, you can progress to five sets of 2 minutes in the VO2max zone with a 4-minute jog recovery after each then introduce five sets of 2 minutes and 30 seconds in the VO2max zone with a 3 minute, 30 second jog after each. The third block could be comprised of six sets of 3 minutes in the VO2max zone with a 4-minute jog after each then progress to a 3-minute interval with a 3-minute jog after each. The key is that you introduce a low number of sets and time to begin with and progress in a slow, linear fashion since this type of training is very demanding on the body.
Patrick: As a good runner who is just getting into tris/cycling, how does one not ruin your running speed (which is your advantage) while training the other disciplines? Seems like speedwork is a no-go after adding the bike.
BS: When spending time to improve your weaknesses, it is absolutely important to not forget about your strengths. If your strength is run speed, then be sure to include at least one threshold run, one tempo run and one hill run per week. The focus of each will differ depending on your training cycle. For example, during base training, you may only add tempo and hill run training with your threshold run, including a few strides. As you progress to the build training cycle, your threshold run will be longer race pace intervals. It is usually enough to maintain run speed on three run sessions per week as long as they are more quality based.
@Phillups66: RPE, heart rate or feel? Which is the best to base your training off of including both distance and speed days?
BS: It is best to first develop your ability to subjectively assess your relative intensity by using the rating of perceived exertion (RPE). I recommend triathletes use the 1-10 scale where 1 is super easy, 5 is aerobic, 7-8 is race pace and 9-10 is sprinting. This will allow you to really get a good feeling of your intensity level before you introduce technology. Once you are comfortable with assessing your RPE during runs, introduce the use of a heart rate monitor and/or GPS device for pace. You can then begin to learn a bit more of your body’s physiological responses to certain runs and quantify it with heart rate and pace.
Bob Seebohar, MS, RD, CSSD, CSCS, was one of the first USAT Level III elite coaches, and has worked on the performance coaching teams of Susan Williams, Sarah Haskins and Jasmine Oeinck. He owns Fuel4mance, a sports nutrition company, Kids that TRI, a non-profit youth triathlon organization, and Elite Multisport Coaching. Visit
www.fuel4mance.com for more information or contact him at
coachbob@fuel4mance.com.
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