Better late than never right? The final four run workouts in my Fast Fridays series can officially be found all in one place. These four workouts all focus on race specificity and are best used in the Build Phase of training as racing gets closer.

Terms for the Workouts

• Muscular Endurance: the ability of the muscles to continually perform an action without tiring.

• Tempo: a “comfortably hard” pace that you should be able to sustain for a long period of time. Works on the upper limit of your aerobic zones.

Over the last four weeks I’ve brought you some quality Base Phase training runs that can help you increase your aerobic endurance and prep the body for heavier run loads later on. Below you’ll find those four workouts to try. From hill training to quality long runs, you’ll be ready to move onto more race specific training.

Terms for the Workouts

Fartlek: “speed play” - the ability to add in faster intervals of running randomly inserted throughout a run.Strides: used to open up the legs by working on cadence (rpm) and speed.Tempo: a “comfortably hard” pace that you should be able to sustain for a long period of time. Works on the upper limit of your aerobic zones.

Over the last four weeks, I hope you have been able to hone in your swim skills and try some of the drills and sessions. Is your confidence growing? Today we are diving in with the last four workouts for you to try. If you have any questions, please reach out!

Hills. You either love them or you hate them, right? Whether you enjoy a good climb, or dread the sight of one, there is no denying that incorporating them into your training will make you a stronger rider. Let’s talk about all the benefits of hill training and then you’ll find four workouts to try.It’s important to have a thoughtful approach to incorporating hills into your training, especially if you are not used to riding them! You can train on hills year round, in every phase of training, but the types of sessions will vary. If you aren’t used to riding hills, I recommend planning a route that has a couple of hills. Just ride and get a feel for how your body works differently when climbing. How does your cadence change? Are you comfortable seated or standing while climbing?