HOW TO INCREASE RUN PACE WHEN FATIGUED

The ability to dig deep in the latter stages of a race helped Alex Yee achieve Olympic gold. Here Ben, a member of Team GB's coaching staff in Paris, explains how you too can find that extra gear...

- Ben Bright

As was demonstrated by all successful triathletes at the recent Paris Olympics, the ability to increase or maintain pace when others are fading during the latter stages of the run is critical. This was most emphatically demonstrated by Alex Yee in the final kilometre of the men's individual event where he was able to dig deep and rely on the good running form he has honed during countless training sessions designed specifically for that type of situation. All three triathlon events in Paris were decided late on the run, making the racing super exciting/unwatchable, depending on your perspective!

Of course, it's not just run training that makes a good triathlon runner. Much of Alex Yee and Beth Potter's improvement in the past few years has come from improved swim and bike performance, meaning they're more able to access their incredible run speed when jumping off the bike.

However, specific sessions where you're aiming to increase pace when fatigued are an integral part of any elite's schedule and should be part of yours as well. Below is an example of how you can do it:

WARM-UP

15mins increasing pace every 3mins, starting easy and finishing at a pace 10secs/km slower than your current 10km best pace

2-3mins easy jogging

3-4 x 15sec accelerations or strides, building speed through each rep so the final 3-4secs are at about 90% of your maximum pace - but ensure you're running with good form that is relevant to your 5 or 10km technique. You're looking for this form to cross over to your endurance running, not develop pure sprinting ability. Walk or jog back to the start as recovery between repetitions.

MAIN SET

10mins running 10-15secs slower per km than your 10km best pace

2-3mins very easy jogging recovery

8mins at your current 10km best pace

2-3mins very easy jog recovery

6mins running 10 to 15secs/ km faster than current 10km best pace