Ask The Coach | Speed Work | Question 2
We got two emails asking our SBR online coach Jojo Macalintal of TriMac Coaching about speedwork. See below for his answers.
1. From Ruel Pobres, Cebu City
Hi Coach Jomac! I’m slowly building up my mileage and thinking of doing my first triathlon this year. I’m just getting my programs off the internet and some of the programs I see has speedwork in it. Is it safe for someone like me who’s just starting to do speedwork this early?
2. From David Bautista, Paranaque
Dear Coach Jomac,
I would just like to ask what speedwork workouts you can suggest?
COACH JOMAC:
Yes, beginners can do speedwork, but I would advise you to train with a more experienced triathlete so that someone can monitor your form. Also, make sure you get ample rest in between intervals or repetitions, to maintain good form and avoid injury.
Here are some sample speed workouts that I give my novice students:
1. Track Workout
Warm up – Activation exercies, Balance exercises and Drills such as high knees, butt kicks, skips, carioca for about 10-15 minutes. Then do 2 x 400m jog, with 25-50m striders.
Main workout – 5 x 100m fast, 300m recover between
(100m walk + 200m jog)
Cool down – 2 x 400m easy jog or walk and stretching
2. Road Workout
Warmup – 15 minutes eay jog with 4 x 25m striders, walk or jog 25m easy between
Main workout – 8 x 30 seconds fat, recover 2 minutes between
Cool down – walk or jog easy 10-15 minutes and stretching
