While a little speed work goes a long way, more than a little is counterproductive. This was shown in a 1999 study involving elite middle-distance runners. For the first several weeks of the study period, the runners completed six runs per week, all at low intensity. Then they switched to a schedule of five low-intensity runs and one high-intensity run per week for a few weeks.
Finally, they switched to a schedule of three low-intensity runs and three-high-intensity runs per week. The runners produced the best results in a fitness test when they were completing one run per week at high intensity and got the worst results when they did speed work three times per week.
Here's an example of a sensible breakdown of training intensities during the peak period of training:
Monday: Rest
Tuesday: Swim 1,500 yards with 3 x 200 at moderate intensity
Wednesday: Bike 50 minutes with 8 x 1 minute at high intensity
Thursday: Run 45 minutes with 6 x 3 minutes at high intensity
Friday: Swim 1,500 yards at low intensity
Saturday: Bike 70 minutes and run 10 minutes at low intensity
Sunday: Run 10 miles at low intensity
More: 6 Core Components of Triathlon Training
Rule No. 3: Make Your Speed Work Race-Specific
The format of your speed workouts should evolve from week to week as the training process unfolds. The idea is to make your high-intensity sessions increasingly race specific.
This means that your intervals should become longer and slower, while remaining faster than race speed. The reason is that the true goal of speed work is not to make you faster—it's to increase your fatigue resistance at higher speeds.
In the pool, start with 25-yard sprints and gradually increase the distance up to 200-yard repetitions.
More: How to Train for a Spring Triathlon
You should include longer intervals in your training as well, but these don't count as speed work. On the bike and on the run, start with 20-second hill sprints and transition incrementally to intervals of 3 to 5 minutes. Don't completely give up the really short stuff, though. Sprinkle in a few sprints even during the last few weeks before a race to maintain your highest gear.
Love it or loathe it, speed work is a critical component of effective triathlon training. There are right and wrong ways to go about it. Now you know the right way.
More: Peter Reid's Triathlon Training Tips
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