Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

I like to think of running workouts as divided into three categories that improve:

1. Economy and Form
2. Endurance
3. Speed Endurance

There are at least two main components to running fast. The first, obviously, is fitness. The second is running form. I then like to break down “fitness” into two parts:

1. Endurance: which is the ability to run “for a long time,” with all of the physiological benefits that come with this ability.
2. Speed Endurance: which I consider the ability run “hard” for either a short time or a long time. To run at a high intensity level and sustain that level for longer and longer periods of time.

Now, ask someone to run “slow” and then ask them to run “fast.” You will notice a significant difference in their running form when they switch from 1st and 2nd gear to 5th. And this brings us to our first category of running workouts, those that improve Economy and Form.

Economy and Form

Running slow requires one set of coordinated body movements. Running fast requires a related, but significantly different, set of coordinated body movements. If you only run slowly, you will not develop the muscular coordination to run fast. I use two workouts to improve my “fast running” coordination:

1. Strides: these are best done on a very slight downhill or flat surface. Basically, you want to practice all of the elements of proper running form for a very short time, about 10 seconds. Build your effort so that you are running full speed at the very end. Quick, light feet, head up. Enjoy the feeling of running fast and smooth. I like to insert these into my early, base building runs. I’ll typically go for a 45-60 minute run and insert 8-10 strides where ever I feel like it. Run to the light pole, the mail box, whatever. Very high cadence and quick feet. These are especially good when inserted at random intervals in aweekend long run, otherwise you run the risk of plodding along for 1-2 hours.
2. Sprints: similar to strides, sprints are a maximum effort for about 12-15 seconds. The key is to stop running fast as soon as you feel yourself get tired and your running form begins to suffer. Think of Sprints as improving your neuromuscular coordination, rather than your fitness. These are good to do either on a track or a golf course fairway. Take about 2-3 minutes rest between sprints, whatever recovery you need to be able to run fast, smooth and fluid on the next one.

Training Zones are unimportant when doing Strides and Sprints. The duration is too short for heart rate to increase to a level that accurately reflects intensity.

Endurance

Think of endurance runs as building a bigger engine. We will make the engine fast later, but first we have to make it big. I do three types of endurance runs:

1. The Long Run: this is the one that everyone talks about. Usually done on the weekend, the long run is performed at a comfortable, conversational pace. You should be able to hold a conversation with your running partner. The training value of the long run comes from the length, not the speed. Most of the benefits occur at 1:30-2:30 in length. Long runs are performed in all training phases, with the length topping out at 2.5-3 hours.
2. Weekday Semi-Long Run: as a triathlete with limited time, I want to maximize the benefit of every training session. Since many of the benefits of a long run begin at about 1.5 hours, it makes sense to do one weekday run of this length, rather than two 45 minute runs. 45 and 45 do make 90, but 90 in one session is better. These runs are done in Base 1, 2, 3 and possibly Build 1 and 2.
3. 3/1 Run: run at a comfortable pace for the first three fourths of the workout. In the final one fourth, gradually accelerate to a pace 30-90 seconds faster per mile than what you had been running before. After running 60-90 minutes, you begin to deplete the glycogen in your slow-twitch muscles. Just as your body begins to tap into your fast twitch muscles for additional glycogen, you pick up the pace and give them an extra workout. This run is a variation on the Long Run and is done later in the season. These runs are done in Base 3, Build 1 and 2.

Endurance runs should be done in Zone 1-2, preferably Zone 2. For a 3/1, build the last fourth to Zone 3-4.

Speed Endurance

You’ve done Strides and Sprints throughout the season to work on your economy and form. You’ve done the long runs to develop your big engine. Now it’s time to make that engine fast.

In order to run fast, you have to do two things:

1. Train your body to handle the higher intensity of fast running. This is mainly a factor of developing the ability to tolerate high levels of lactic acid in the muscles, which occurs at intensity levels right at and above lactate threshold heart rate, Zones 4-5c. We accomplish this with the higher intensity workouts of tempo runs, intervals, and repeats, which I will cover below.
2. Teach your legs what it feels like to run fast. We do this through the combination of the effects of Economy workouts and Speed Endurance workouts.

I’ll start with the lowest intensity speed endurance workout and go up.

Tempo Runs

This is the corner stone of speedwork for many triathletes. A tempo run is a 20-40 minute Zone 4-5a run inserted within a longer run. A typical tempo run might be 10-15 minutes in Zone 1-2, 30 minutes in Zone 4-5a, then 5-10 minutes in Zone 1-2. The length of the tempo portion is extended as the athlete becomes more fit, but levels out at about 40 minutes.

The training benefit comes from hanging just at or below your lactate threshold. Staying under or just above this level enables you to run at this intensity for a relatively long time, exposing your muscles to the effects of lactic acid and forcing them to adapt. For this reason, intensity stays constant, not pace. If you are running up a hill, maintain the same intensity as measured by heart rate, rather than trying to maintain the same per mile pace.

No doubt about it, a 60 minute run with 40 minutes at tempo pace is a hard run. The mental toughness required is an added benefit of tempo running.

Tempo runs are done in Base 2, 3, Build 1 and 2, depending upon the length of the athlete’s A Priority race.

Intervals

Intervals are not all-out runs, they are controlled runs. The training benefit occurs during the interval, or rest, between runs, hence the name.

A typical interval training session would be a 400 at 5k pace, or Zone 5a-b, followed by a 200 walk or jog during which you let your heart rate get down to about low Zone 2. When it reaches this level, its time for another fast 400.

By training in this manner, you are able to accumulate much more time at a higher intensity than if you had tried to run continuously.

Intervals are done in Build 1 and 2.

Repeats

A Repeat is a Zone 5a-c run followed by a complete recovery. The length of the repeats depends on the length of the race that is being trained for.

What is important is that it is an all-out run for the length of the repeat. In other words, pace yourself carefully so you are completely spent at the end of the repeat.

Take as much rest as you need so that you can repeat the same performance. You might rest as much as 6-7 minutes after a 400m repeat.

By training in this manner, you accumulate a great amount of training time at or near your max heart rate.

Repeats are only done in Build 2.

Hills

Hills lie somewhere in between Endurance and Speed Endurance workouts. While weight training builds general leg strength, hill training builds running specific strength.

While hills may not make you faster, they will make you a stronger runner and are a good augment to tempo running.

If you’re A Priority race features a hilly run course, plan to do hills throughout your training.

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After the heart rate monitor’s significance, it was a real challenge to come up with what other piece of gear – out of all the gear we have – that really makes a difference. I settled on sneakers for two main reasons: * Running is the most physically-abusive of all three sports: Sure, cycling is tough on the bottom sometimes and chlorine isn’t so great for your stylish hairdo, but no sane person could say that one hour running = one hour swimming = one hour cycling in terms of how much abuse your body is taking. Period. * We wear sneakers even when we aren’t running (X-training, weights, etc.): Again, I rarely ever see someone with their bike helment on in the gym or wearing their goggles on the bike (Although some rainy days I wonder…but I digress). Shoes transcend the single-sport focus. And on top of both of these important points, we also don’t want to look like a dork walking around in the wrong shoes! So what’s a triathlete to do??? Here are some selection pointers: 1. Determine Your Training Needs: If you are training for a long-distance event (marathon or Ironman), you need a pretty durable shoe. You are looking for something that has a tough outer upper layer, some reflective stuff for those early/late runs and has the durable support you will need for all that running. As a bigger dude, I prefer Saucony as they last me the longest. If you are training for local 10k or a sprint tri, you can get away with a lighter shoe. Who needs to be lugging those extra four ounces around, right? Seriously though, you can find a much lighter shoe if you are willing to compromise on durability. I love Asics and would wear them all the time if I could afford switching them out every 4 weeks. If you are just chilling in the gym, almost any shoe will do. I am not a fan of Nike shoes, but I do think they win the style war. IF I ever bought a shoe to solely wear to the gym, this would be it. 2. Know Thine Feet: Next time you take those stinky socks off, that a gander at those ten little monsters down there. Do you have wide feet (need an accomodating toe box)? Do you have a high arch (you’ll need quality support and maybe some motion control shoes)? Do you have unusually long toes (might need to bump up a 1/2 size)? Do you have a bumpy heel (might need a cushy heel cup)? If you can stand the input, have your shoe gal/guy take a look the next time you are in the store…some objective input may help them guide you to a better shoe! Here’s an Active.com article with more… 3. Do The Research: Every year, there are at least three shoe reviews in magazines. The usually come out at the same time, so I like to check them all out. And when I have a second, I’ll jump over to the local store to check them out in person. There is always new technology coming out (or at least a lot of hype), and it pays to be in the know as it could really help you out. 4. Go For A Spin (In The Gym): Whichever brand or type of shoe you settle on, your first priority must be to get to the gym and do a 30-45′ run on a treadmill. Most places have a liberal return policy (for store credit) and you can learn a lot more in 30′ (with some faster efforts) than you can prancing around the store in front of those tiny little foot mirrors (you prancers know who you are!). If you must run outside, stay on the street and wipe the shoes down after returning! 5. Buy Two Pairs: Finally, when you do settle on a style/brand/etc., buy two pairs! The dang shoe industry changes them up so often that it’s hard to find the same shoe when you go back! (that’s a rant for another day) Don’t miss out on this opportunity…besides, once you have the shoes at your house, it’s much easier to switch them out when you need to, as opposed to having to get to the store to buy another pair! Next post….bike shorts! Stay tuned…

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Winter running is a great way to keep your fitness. Running on a treadmill gets the job done, but it’s nothing like spending time on the open road. Of course, many athletes live in places where outdoor running in the winter is either downright dangerous or utterly impossible. So what’s a frozen tri-geek to do? Here are some pointers to help you make the most of your training.

Outdoor Enthusiasts
Layers. Don’t sell yourself short by under-dressing. Options include a lightweight cap you can pull up / down / off as need be and a top layer with zippers so you can manage your ventilation.

Warm Up. Take the first few miles slowly…remember that your shoes – as well as your body – need to get used to the temperature change. Give it some time!

Cool Down. Don’t hang outside forever when you are done…but don’t come inside and not stretch either. Take a minute to walk briskly at the end of your run and then finish it off with a brief indoor stretching session. You’ll notice the difference!

Be Safe. Try to run on the sidewalks and avoid the roads. Watch out for ice. Wear reflective clothing and/or flashing lights if you must run in the dark. Make sure someone knows where you are running and when you “should” be back.

Indoor Extremists
Incline. The best way to simulate outdoor running is to jack up the treadmill. Instead of increasing the pace to get into those higher HR zones, consider upping the incline first. Believe me, you’ll notice the difference!

Hydrate. It’s way hotter inside than out…don’t get caught with your guard down. Hydrate well before, during, and after each serious treadmill workout.

Economize. A great way to improve your running is to adjust your form while on the treadmill. Best done during a steady-state or Zone Two workout, simply dial in a set pace and HR. Then work on adjusting your form to see if you can maintain the same pace at a lower HR number. Try raising your hands, reducing your leg kick at the rear, leaning forward, shorter strides, etc. This is a great exercise!

Regardless of where you run this winter, you can get a great workout. Good luck!

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Here is a photo analysis of running form. This is a service PTS Coach Patrick McCrann performs for teams or individuals. (Email him to learn more). Each photo is part of a progression; Patrick explains things to watch out for and adjustments to form that would facilitate overall running economy and increase injury resistance. (Pam Rodriguez, PTS Client)

Final Thoughts:
Adjustments to form that she should work on:

1. Relaxing her neck to try to get it ‘aligned’ with torso.

2. Working on hip strength and flexibility:

• We need those knees to swing straight through and have a clean path of motion.
• For flexibility the Lunge stretch will help, so will laying on her back and pulling the knee to the chest.
• Doing the inseam drill will help nail the pathway. Also working on stretching groin and strengthening adductors (moving good from in to out – use the seated machine or a cable w/ strap around her ankle). We need balance here!

3. Spending 2 runs a week going easy, just thinking of form in the hips… will start to cement some changes after 3-4 weeks (6-8 runs).

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PTS Run Drill Progression

The deluxe version includes an overview of the methodology behind becoming an efficient runner as well as photo examples to illustrate key points. The second half of the guide contains the PTS Run Drill Progression – a set of specific drills to improve your run form. Photos and videos are included to help you adopt your new running technique! Videos available in IM Run training eBook- Purchase it here.

1. Use Your Credit Card: The purpose of this drill is to experience the forward lean that we will incorporate in our running technique. Starting from an upright, relaxed position (Photo 1.1), slowly lean forward, centering your weight over the ball of your foot (Photo 1.2). Notice how the subtle difference in the angle at the ankle results in a pronounced forward lean with the torso. This is also a great drill to do with a partner (lean forward on his/her hands) to see if you really do trust the lean.
Photo 1.1 Photo 1.2
2.The Inseam Drill: Perform standing in place, preferably next to a mirror (Photo 2.1). Lift left closest to mirror off the ground (Photo 2.2) and bring it up the seam of the leg that is still planted on the ground (Photo 2.3) The focus of this drill is on clean motion of lifting your leg (as opposed to driving it forward). Alternate legs as you gain comfort and then incorporate speed.
Photo 2.1 Photo 2.2
3. Foot Scrape – Single Leg: The purpose of this drill is twofold; we want to activate the ball of your foot by engaging it in this exercise and we want to relax your leg. Standing in a relaxed position (Photo 3.1), raise one leg using your hip flexors (Photo 3.2) and then bring it down and back with a snap (Photo 3.3), allowing the loose foot to “slap” the ground at the mid-foot and drag back into place next to the planted foot (Photo 3.4). (Note: Foot strike occurs about 4-6 inches in front of the planted foot.) Your hands should move in opposition to the leg strike – as if you were running. Do 10 repeats, then switch legs. An advanced version of this drill would have you balancing on the ball of your planted foot.
Photo 3.3	Photo 3.4
4. Foot Scrape – Double Leg: Same as the single leg version, except now you are alternating legs one at a time. Work on being fluid with your legs and your upper body (keep those arms moving). Alternate your focus from standing to balancing on the ball of your planted foot to add difficulty. If you are really good, you should be able to walk forward as you do the drill, albeit slowly.
5. Skipping On The Ball: The purpose of the skipping drill is to focus on landing on / leaving the ground using the ball of your foot. Focus your energy on moving more forward than up and down. Again, please keep your arms up and relaxed – as if you were running. Do this for 25 yds, then return. Photos 4.1 and 4.2 show relaxed high hands and forward motion – notice how the hands move forward with the opposite leg (as they do when you run!). Photo 4.3 shows how the hands and leg both travel forward – no crossing over the center of the body.
Photo 4.1 Photo 4.2
6. Shuffle to Run: The purpose of this drill is to physically incorporate the forward lean into your running form. Starting from a standing relaxed position, you will first get your lean (Photo 5.1), then begin shuffling forward (Photo 5.2). Once your have established the shuffle, begin accelerating into a run (Photo 5.3). Once you are up to speed you can ease off on the shuffle but keep your forward lean (Photo 5.4).
Photo 5.3	Photo 5.4

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