Team Track Workouts
For a triathlete, the basic goal of a track workout
is to train the body to move faster for longer distances, by training up its ability
to run faster at shorter distances.
Tri team track workouts will always
include a warm-up, a main set, and a cool down.
The warm-up will
be 10-15 minutes and usually includes:
- Loosening movements to lubricate
joints and awaken your senses
- Slow and controlled movements to activate
- Gradually increasing intensity to elevate heart rate
main set may be one of the following (described in more detail, below):
- High Intensity Intervals - For experienced runners who are
fit, well rested, uninjured, and not in a recovery or taper week
Intensity Intervals - For all others
The cool down will be 15-20
minutes and includes:
- Walking, or very slow running or jogging to lower
the heart rate
- Stretching, and if available foam rolling, stick, or trigger
- Mobility or stability exercises to address functional movement
About High Intensity Intervals
intervals can improve your ability to process lactate, raising your lactate threshold,
which you can think of as your maximum steady-state exercise level. Raising your
lactate threshold allows you to work harder and longer at all speeds -
not just when running fast. You will benefit most from high intensity interval
training when you carefully follow the specifications for both the workload and
rest. This type of main set is not for beginning runners. A rule
of thumb is that you should have been running for a year before performing high
intensity intervals. If you are newer to running, somewhat out of shape, in a
recovery (or "easy") week, tapering for a race, recovering from an injury,
or not yet rested following a high intensity cycling or swimming workout,
do not perform high intensity running intervals. The coach will always
provide a less intense, more technique focused alternative to the high intensity
About Less Intense Intervals
These are intervals
where you focus on various aspects of running form. These can be the most basic
elements of "good" endurance running form, or more general drills intended
to build overall running strength or endurance. Many of the the focus points and
drills will be from well known methods such as Chi Running or Pose Method.
Points for High Intensity Track Workouts
Warm up for
at least 10 minutes, ending with moderate intensity running or strides.
you need additional rest between repeats, take it, but keep in mind that the rest
is structured for a reason; if you cannot start the next interval on time, adjust
your pace for the following interval accordingly.
If you are unable to maintain
the speed required for an interval, eliminate one or more repeats rather than
slowing down for all of the repeats. Generally speaking, you should sacrifice
speed for movememt quality. If you feel your running form getting out of control,
back off a bit.
You should "feel the burn" near the end of longer
sets or repeats, and you should be tired at the end of a high intensity track
workout. (If not, you probably did not work hard enough!)
by walking - or super slow jogging - at least 400m. You will be making heavy use
of your anaerobic engine, so lactate will accumulate in your muscles. During the
cool down, keep your muscles moving at very low intensity to process the lactate.
After walking, include at least at least 10 minutes of stretching in your
Do not do more than one high intensity track workout per week.
Remember, it's during the recovery period that adaptations occur. If there is
no recovery, there will be no adaptation: you will hurt and get tired, but you
will not get stronger or faster.
If you have a bike or swim workout scheduled
for the same day as a high intensity track workout, the other workouts should
be low intensity efforts. Also, it never makes sense to perform a strength workout
on the same day as a high intensity track workout.
to Workout Directory.