Speed isn't something many triathletes train often. In fact, many endurance athletes don't feel the need for speed in their training at all! If we neglect speed training, however, we miss out on a whole load of performance benefits. In this video, Heather explains why you need to run fast, and takes us through a great session for improving our speed!
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Speed intervals can seem daunting, but they needn't be excessively challenging to start off with. This session comprises of five 800 meter efforts at 5km race pace, with 2 minutes recovery in between each effort. If you feel that's too much you can always reduce the number of efforts, similarly, if it's too easy you can increase the intensity of your efforts or the number of repetitions. You can also adapt this session if you haven't got a track by running 3-minute intervals at 5k race pace effort with 2 minutes rest in between each interval!
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