For 10km Racing and Trail Racers

By Calvin Zaryski
Photography by Gary Senkowski

All runners who compete incorporate medium to long runs slower than race pace. The majority of the benefits involve the peripheral development (specific running muscle, soft tissue and bone density).

Utilization of fat and aerobic economy are part of this peripheral enhancement. A smaller number of runners incorporate hard, interval-type training to further develop their run fitness. This intensive training not only continues to build peripheral fitness, but begins to overload the central engine causing an increase in aerobic power. An increase in aerobic power comes from many mechanical and chemical adaptations within the body. The final stage of development is rarely achieved by the average runner. It is this final stage that prepares the body for racing fast on a track, road or trail.

Overspeed training (OST) can be defined as running at speeds much faster than race pace. Often this training will be most beneficial when racing under one hour. The majority of the benefits involve neurological co-ordination, allowing the body to run fast, but stay relaxed. Running fast is all about fast feet and low ground-reaction time. Fast muscle activation and deactivation needs to be trained. Often OST will take your normal cadence rate up by 15 per cent (most runners will take 84-86 foot strikes per minute and record 96 during OST).

To begin your development and prepare for OST, you should incorporate 20 metre strides at the end of most runs. If possible choose level grass or dirt. Do five to 10 sets of 20 metres, accelerating up to nearly sprint speed, then decelerating slowly and safely. After six to eight sessions finishing with these strides, short downhill intervals can be implemented. Again choose a grass or dirt running surface. Use gravity to accelerate your legs to speeds that are uncommon, but stay in control.

These intervals should be one to three minutes in duration and never exceed 20 minutes in total interval summed time. Complete four to six sessions of downhill intervals (one session per week gradually increasing the interval duration) before the final stage. The final and most uncomfortable step involves a more defined protocol and an initial test.

Using a treadmill, determine your maximum aerobic speed (MAS) in miles per hour. Set the treadmill at one per cent grade and begin at your marathon race pace. For this testing procedure and the actual OST sessions, it is great to have a fan to help cool your body. Have a coach or partner control the speed, documenting heart rate and spotting for safety. Each minute increase the speed by 0.5 m.p.h. and record your heart rate at the end of each minute. This continues until you cannot complete the next one minute stage. 

You must complete the stage for it to be considered your MAS. Make sure to record the maximum heart rate achieved at the final stage.

The testing is the first OST workout. The next week, continue the process of peaking your body for a fast performance. All these OST sessions are done on a treadmill, preferably the one used in the testing, and at one per cent grade. The OST speed will be one m.p.h. slower than your MAS!

Wear a heart rate monitor to determine the rest interval between run intervals. Warm up well before these sessions and again, best to have a coach or partner controlling the speed, writing down heart rates and spotting for safety.


Rest Interval

Take one minute rests beginning when your heart rate drops below 65 per cent of the maximum reached on the initial test.

After the OST interval, simply straddle the treadmill belt so your partner can reduce the speed. Walk around, stretch, get a drink, allowing your heart rate to drop to 65 per cent
of maximum.

At this time, add another minute rest then begin your next interval. Near the end of the workout, a short sit down might be necessary to reduce your heart rate to 65 per cent of your maximum.

Session 2
6 sets of 90 seconds at MAS OST (MAS minus 1 m.p.h.)

Session 3
4 Sets of 2 minutes at MAS OST (MAS minus 1 m.p.h.)

Session 4
6 Sets of 2.5 minutes at MAS OST (MAS minus 1 m.p.h.)

Session 5
4 Sets of 3 minutes at MAS OST (MAS minus 1 m.p.h.)

Session 6
2 Sets of 4 minutes at MAS OST (MAS minus 1 m.p.h.)

It is important to note you may need seven to 12 days between each of these OST sessions. I recommend once every 10 days. After completing Session 6, you should be in peak form and ready to race your fastest within two weeks. OST is certainly not for everyone.

But for those who want to reach that next level of performance it is the ultimate step. Not only does it strengthen your legs for racing, increase your aerobic power and enhance your lactate buffering system, but it introduces extreme mental toughness.

Calvin Zaryski, (MKin, CEP) is a  four-time World Triathlon champion and three-time Triathlon Canada Coach of the Year. He can be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Straddle the treadmill during rest while your coach notes vital data during overspeed training.


March/April 2011 Issue