Fit for the short distance: The three most effective running sessions

Hard speed at the anaerobic threshold - if you want to really let it rip on the final 10 kilometers of an Olympic distance, you have to be able to maintain a high basic speed over a longer period of time. This requires specific running training. You can read today how to get fit for the running part of the short distance:

World-class athletes complete the final ten-kilometer run in around 30 minutes, with the total duration of the competition being around one hour and 45 minutes. Since the amateurs on the same distance are concerned with individual and total times of 35 minutes and 2 hours and more, the term short distance, which is often used, only describes the requirements aptly if you compare this competition format with the Ironman or long-distance triathlon. Otherwise, however, the following applies: real stamina is required here, but the pace is also high. Both must therefore be addressed accordingly in training.

Goal: Gain Tempo Toughness

A speed-oriented, pure running unit includes, for example, 10 x 400 m or 5 x 800 m on the track. The pauses between the individual intervals correspond to about half the length of the interval. In these "incomplete breaks" the body does not have enough time to return all stress markers to the initial state. Although the interval speed can be kept high, there is a gradual increase in overall fatigue. The combination of speed and endurance, often referred to as speed hardness, is trained effectively. Here's an example:

Unit 1 - total duration approx. 60 min

15 min break-in

with 3 speed increases over 100 m, then 3 speed increases over 200 m, in between 300 m or 200 m easy basic speed (the speed chosen for the increase corresponds approximately to the 10 km competition speed for pure running events)

10 x 400 m in 90 s each, resting between intervals 45 s each

15 min coasting or cycling

choice of pace

Amateur Olympic distance athletes typically lose 10-15% speed over their 10K run in pure running events. The pace to be aimed for in the intervals should therefore be approx. 10% faster than the 10 kilometer competition pace in this pure running unit. This means: if an athlete runs 45 minutes over 10 km (4:30 / km) in a fun run, he can count on a running time of around 50 minutes on an equivalent course in a triathlon (depending on the nature of the bike course). In order to still exercise enough in unit one, he should train at 4:00 min/km in the intervals.

Adapt training to the competition course

Over ten kilometers, depending on the route as an "out and back" course, one, two or more laps, topographical conditions on the running route can also play an important role. For the optimal implementation of the individual running performance in the triathlon, a speed training adapted to the competition route is recommended.

If, for example, it is known that a series of 180° turning points have to be completed, the unavoidable braking and acceleration should be specifically trained. The same applies to inclines or declines, which may even have to be traversed several times. Such competition-specific units can be completed as basic (unit 2a) or speed training (unit 2b).

Unit 2a - total duration approx. 75 min

For this unit run in the basic area, a route or a route section is selected that is as similar as possible to the competition route in terms of uphill and/or downhill gradients and their length and/or number of turning points. This route or this section of route is then run through several times for 75 minutes. Particular attention is paid to posture as well as step length and frequency. How are these to be set in order to progress as quickly as possible while saving energy? Which muscle groups may be particularly stressed and should also be trained in isolation?

Unit 2b - total duration approx. 60 min

This session can be done at the same location as session 2a, but it is limited to the uphill or downhill or turning points. These sections are then run through ten to five times with a load duration equivalent to unit one using the interval method. Except for the turning point variant, the duration of the break is usually determined by running back to the starting point. This should be done calmly in the sense of an active break, which is immediately followed by another stress interval. The pace in the stress interval should also be chosen so that it corresponds to a 10% increase compared to pure running competitions on a similar route. Here, for example, the pulse determined in unit one can serve as a point of reference.

15 min run-in on the route section intended for the intervals

10 x 1:30 min or 5 x 3:00 min, active break with walking back to the starting point

15 min coasting or cycling

On the Olympic distance, muscular endurance already accounts for a large part of overall performance. After at least an hour of cycling, depending on the route, sometimes with a high level of exertion, pre-fatigue is of crucial importance. In order to fully exploit your pure running potential even under these triathlon conditions, the following unit should also be completed in the immediate preparation for the competition (4-2 weeks before the competition):

Couple makes you strong

Unit 3 - total duration (after cycling) approx. 20 min

After a one and a half to two hour bike unit, in which preferably also course elements of the competition were taken into account, there follows a short coupling unit over 3 x 1000 m, with the 1000 m intervals being run at the desired competition pace in triathlon. The break here corresponds to half the duration of the load. This unit becomes particularly specific when the running section is completed as described in Unit 2a.

Training needs to be planned

It is almost impossible to complete all three units within a normal seven-day cycle due to the high demands. In order to avoid injuries, the following structure is recommended, for example:

Day 1 (fully recovered): Session 1

Day 4 (slightly tired): Unit 3

Day 6 (tired):      Unit 2a

Day 8 (slightly tired): Unit 2b

Day 11 (fully recovered): Session 1 etc.

In the days in between, the focus should be on swimming and cycling or on regeneration. Because it is still the case: it is better to train too little once than too much and then not at all!