TRAINING
90 / / June 2019
RUN MIXED-PACE SESSION
DURATION HR CO A CH SCOTT FINDLAYLearn how this simple concept can give
you a wide range of physiological benefitsMIX UP YOUR
RUN & BOOST
YOUR FITNESS
henyouheadout
fora runwithout
anyrealpurpose,
it’seasytoget
caughtupandfind
yourselfrunningtoofastortoo
slow.Butsometimesit’sfunto
gooutthereandjustrun– and
that’soneofthebenefitsof
thissession.
Wheneveryouperforman
aerobic,anaerobicorspeedrun,
youenjoytherespectiveaerobic,
anaerobicorspeedbenefits.Butif
youperforma progressiverunsuch
asinthismonth’ssession,you’llberewardedwitha wholerange
ofphysiologicalgains.
Theideabehindthisrunisthat
asyouprogressthroughtheset,
you’llworkthroughthedifferent
zones.Onceyou’vedonesome
drillstowarmup,begineasyand
workthrougheachzone,building
slowlyasyougountilyoureach
maximumeffortandcan’tgoany
further.(Youshouldbespending
nolongerthan5minsinthe
maximumeffortzone.)
Makesureyouhavea
goodstretchpost-session,
especiallythroughthecalves.W
Increase Heart rate
A good way to keep
the run progressive is to
allow your heart rate to
steadily increase beats
at a time. Wearing a
heart-rate monitor or a
sports watch with HR
will help you keep track.Practise with nutrition
One of the concerns
for longer triathlon
is tolerating nutrition.
This is a good chance
to practise while
you’re working hard
in the later stages
of the run.Don’t stop!
To keep the
run as progressive
as possible, aim to
run in a location
where you know you
won’t have to constantly
stop/start at places
such as junctions.COACH’S TIPS OPTIMISE YOUR SESSION
JAMES MITCHELLWARM-UP
5min drills
- 10min building easy
MAIN SET
20mins building through moderate
- 10mins building through vigorous
5mins building through max effor t
COOL-DOWN
10mins max effor t to easy
THE SESSION
Adapt for beginners
Yo u c a n re d u ce t h e l e n g t h of t h e r u n
by cutting the efforts down to 10, 5
and 2:30mins.
Adapt for Ironman
Turn this into a longer run by doing builds
of 40mins moderate, 20mins vigorous,
5mins max effort.