Posted: May 14, 2005

Multisport: Triathlon 101 With Coach Lance Watson - Getting On Track

By Lance Watson LifeSport.ca.

May 13, 2005 -- Track workouts can be a tremendous training tool to help boost your running ability. Not only to well-designed track sessions help you to dial in you 10km pace and rhythm but training on the track is also a valuable tool for methodically progressing to a higher level of performance. Running short-rest intervals on the track will increase your lactic threshold and condition your muscle fibers to operate at a faster pace. Training above your lactic threshold will help your body adapt to tolerate and process an increase in lactic acid, which in turn will build stamina and prepare you for the stresses of competition. Overall, track training is ideal for working on speed, pacing and your finishing kick in a controlled environment.

Still, like any training session, there are pros and cons to track running.

Pros:

The track is absolutely quantifiable. In other words, the track doesn’t lie. The times you run for specific distances will be accurate and legit. The surface of the track is stable, flat and softer than the road. This will reduce the pounding on your legs and body.

Intervals on the track are easy to segment. For example, running a 1000m interval can be mentally broken down into two and a half laps of the track. Segmenting will allow you focus on something specific (ie. form or pace) for a portion of the interval. Breaking up the intervals like this can also reduce the mental challenge of interval running for some athletes (“Only two and a half laps, I can do this!”).

Track training can easily be done while away from home during travels. Tracks are generic in distance and can often be found around the world, allowing for the repeatability of accurate workouts.

The fast and flat surface of the track is good for establishing and holding rhythm. Rhythm running is important for triathlon in order to maintain a specific pace for the entire 10k. Teaching your body to hold a rhythm at certain pace in training will help you establish this rhythm right off the bike and keep your pace constant.

Cons:

There is a risk of injury. Running the bends of the track can be hard on our lower limbs and can lead to ankle, achilles or calf injuries. Switching directions whenever possible can help balance out the impact of the corners and reduce the stress put on one side.

Some athletes find the track to be repetitive and boring. Setting goals for splits, rhythm and cadence and breaking the interval into sections of varying effort can help break the monotony.

Tracks can be busy and crowded, making it difficult to carry out interval sessions. If possible, choose times when you know the track will be quiet, or, if available, have a look at a schedule to see when track groups will be training.

Here is a good five-week progression for boosting both your lactic threshold and race-finishing speed.

Warm-up: After a good warm-up of 15-20 minutes, perform 4-6 x 70m stride accelerations before each of the below main sets.

Week 1

· Begin with 2 x 1600m (with 3 minutes rest after each work interval). Build pace per lap by 2 seconds. Finish each 1600 at your goal 10km pace
· After the second 1600, take an easy 800m recovery jog
· 8 x 400m (with 1 minute rest after each work interval). Hold a pace that is 2 seconds per 400 faster than your goal 10km pace
· After the eighth 800, take an easy 800m recovery jog
· Finish with four continous laps (1600m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of eight accelerations

Week 2

· 10 x 800m (with 1 minute rest after each work interval). The first two are at goal 10km pace plus 4 seconds per 400m. Descend by 2 seconds per 400 after every second 800
· After the 10th 800, take an easy 800m recovery jog
· Finish with four continous laps (1600m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of eight accelerations

Week 3

· Run a straight 3000m, building your pace every second lap by 2 seconds per 400m. Finish the 3000 at your goal 10km pace
· After the 3000, take an easy 800m recovery jog
· 6 x 600m (with 1 minute rest after each work interval) @ :2 seconds per 400m faster than your goal 10km pace
· Finish with five continous laps (2000m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of 10 accelerations

Week 4

· 8 x 1000m (with 1 minute rest after each work interval). The first two are at goal 10km pace plus 2 seconds per 400m. Descend pace by 2 seconds per 400 after every second 800
· Finish with five continous laps (2000m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of 10 accelerations

Week 5

· 20 x 400 (with 30 seconds rest after each work interval). All are at goal 10km pace minus 2 seconds per 400m. Be patient. This session gets harder as it progresses.
· Finish with three continous laps (1200m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of 6 accelerations

If used properly, the track can be a fantastic training tool to improve running performance and economy. As always, take precautions to avoid injuries, listen to your body and be smart about recovery.

Thanks to Lauren Groves for her help with this article.

Over the past 17 years LifeSport president Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence. For more on Watson, or to check out his coaching packages, visit LifeSport.ca.

Posted with permission from WatsonLifeSport.com.

© Copyright 2005 Lance Watson Professional Coaching Inc.