Safe VO2 sessions and hill alternatives

Improving your running performance as a triathlete starts with a good and well-structured base training phase. Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens talk you through their methods, and how you can apply these methods to make 2026 your best running year yet!

HIGHLIGHTS AND KEY TOPICS: 

• How to progress run volume
• The importance of the long run
• Should your endurance running be done in Zone 1 or in Zone 2 as a triathlete?
• How to execute threshold and VO2max-sessions, and what is the place for each of these in the off-season for t
• Using hills, varied surfaces, and treadmills to improve your running
• How to build the strength required for fast running off the bike in triathlon
• How to improve your running economy
• Running drills and biomechanics work
• ...and Jack's "Surprise Segment": adjusting training to external conditions (weather etc.)

DETAILED EPISODE SHOWNOTES: 

• We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. 
• The shownotes for today's episode can be found at www.scientifictriathlon.com/base4/

LINKS AND RESOURCES: 

• Jack's coaching profile and Instagram
• Triathlon Base Training Series 1 – How to train smarter in winter to race faster in summer
• Triathlon Base Training Series 2 – Swimming
• Triathlon Base Training Series 3 – Cycling
• Running Writings Wind Adjusted calculator

WHAT SHOULD I LISTEN TO NEXT?

If you enjoyed this episode, I think you'll love the following episodes:

• Modern marathon training principles and preparation with running coach John Davis - this is an episode packed with seriously great advice for anybody who's planning on running a marathon
• John Davis – Coaching, physiology, and running calculators | EP#464 - great chat on the intersection of run training, physiology, and data
• David Roche – The training and racing strategy behind his epic Leadville 100 course record | EP#444 - David is an out-of-the-box thinker, and very inspirational, which makes this an extremely interesting and engaging listen
• Michele Zanini (part 2) | EP#394 - a detailed discussion on Renato Canova and his training methods, with somebody who actually worked alongside Renato Canova! 
• Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321 - I referenced this episode in the chat with Jack, when talking about injury risk on different surfaces. There's lots of other interesting material in here as well. 

You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.

You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 

LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 

• The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to our Newsletter
• Follow us on Instagram
• Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 

HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 

I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 

• Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
• Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
• Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
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