Overspeed training for triathletes are a key component for the athletes success. The training involves short intervals on a ver steep treadmill at faster than race pace. The principle is that motor learning transfers from fast to slower movements, but not from slow to faster ones.

Runners must run several uphill, hard, fast repeats followed by flat intervals, also done at a pace that is faster than the runners’ current race pace. By doing this, the uphill intervals, the runner also build strength and power through a greater range of motion and at faster stride frequency than they could on a flat track.  These additional motor units that fired on the uphills continue to fire on the flat intervals resulting in more speed and power.

Hill Workout Example:

Warm up:

• 10 min at an easy run
• 4 x 20 sec accelerators with 20 sec easy

Main Set

• 4 x 60 sec at 9% grade at faster than 5k pace with 1 min RI
• 4 x 90 sec at 6% grade at faster than 10k pace with 90 sec RI

Cool Down

• 10 min at an easy run pace