Need to Improve Speed

1 speed workout a week.
Start 3x2 min where you are all out for the 2 min, walk for 3 min recovery between each set.

The next week, add a set. 4x2.
Then 3x3
4x3
3x4
This will work on the high end.

You really have to push the effort... like wanting to puke.

If you work in this in the off season, you can make some serious gains, BUT if you have any feet issues, IT bad, hip flexor, etc... these workouts will cause issues so don't do them.

Congrats on finishing the Boston tri. How did the swim and bike go? How did your triathlon run speed compare to your open run speed? Remember it's all three. You will get faster in 6 weeks just by continuing to work. The best way to improve your time in 6 weeks is to improve your pacing and ability to understanding of how to push yourself just a little bit harder. My coach always reminds me that success in triathlon in 90% mental.

I'll agree to 25%

Edited by Left Brain 2019-07-31 10:07 PM

Me too.