Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
From
Elizabeth, Demerest , N.J
:
I am trying to get faster and not get injured. Will short run bursts of 10-15 seconds benefit me or should I just try to gradually run a little faster each time I go out?
From Dave Scott:
Elizabeth,
The short bursts of 10-15 seconds to enhance your speed for endurance event have application during the off-season or early pre-season. A set of 6-12 pick-ups not blasting bursts will prepare the muscles, tendons, and connecting tissue for a slightly higher intensity. These short pick-ups should gravitate in to a longer segment(s) of 20-45 seconds over the course of your pre-season training.
The primary goal should be a lengthening of the repeat and the set length. I.E. 8 to 12 repeats of 90 seconds to 3 minutes with a short recovery of 15 – 45 seconds will improve your “speed” at a sub-threshold pace.
Endurance athletes are not measured by their explosive power, more importantly they, and you should try too, to increase your economy at a moderately hard to hard pace for 30 – 60 minutes. This can be done by completing a set of repeats (as suggested) or a steady state tempo run. Better yet, do one of each per week and you will get faster.
Good luck,
Dave Scott
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