Once you can run a certain distance then its best to run at higher

speeds for shorter distances at times, interspersed with longer distances too. I'm into triathlon and I complete one longish cycle and run every week at a comfortable heart rate but I also complete flat out intervals (8 x 3 mins with 90 secs rest) on either bike or running (flat out intervals work across the two sports) and then threshold or sweet spot intervals in both running and cycling (3 x 12 minutes at just below race pace with 3 mins rest in between). The distances on the intervals are not the point. The intensity is. But putting all these together is the best way of improving fitness and speed even for longer distances (i.e. half marathon, marathon and even Ironman). Hope that helps.

Posted By: Chopper, Sep 1, 16:57:29

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