Session planning is a vital part of any training plan. Every time you go out to train there should be a plan behind that particular session. It could simply be "Recovery Run" but there should be a reason why you're doing that and that is exactly what you should do. Without planning you're just going out and exercising and although this is likely to see an improvement over time, with progressive planning you should be exercising the right muscle groups and get better results.
Here are a few tips about session planning: They should be......
Progressive, slowly getting harder over a period - not quite the same as periodisation.
They should be leading you to achieving a specific goal at a some time in the future.
Every session should exercise all muscle groups if possible.
Most sessions in all sports should include a period of doing drills.
Doing sprints and fast paced intervals are good in all sports.
Never go too far from speed - even in a long slow session it's good to plan some short fast elements.
All of the sessions we list here will be ones we have delivered as coaches to our athletes and will be appropriate for the time of year.
Your Very Own - Personal Triathlon Camp
At any time that suits you!
A band is a rubber band placed around your ankles that removes your ability to kick and really makes you raise your hips through your core. There are 6 x 200m swims in this session and wearing a band for the first 3 will really test your ability to hold your body level. At the same time I'm asking you to play with speed and swim part steady and part hard. The hard elements increase in distance as you go through the 3 so really try to get used to working hard while pushing your chest into the water to hold your body in a good position.
After that take the bands off and swim the last 3 even paced but at your triathlon race pace.
It's all finished with a real speed set as 1/2L max and 1/2L steady. Enjoy
Remember that single legged cycling is very useful in making you pedal evenly throughout the pedal revolution. 1 minute can be hard towards the end if you're not used to single legged cycling.
Sprinting is a great way not only to improve your ability to go fast when required but also to build fitness and the ability to flush away lactate. 30 seconds sprinting and then increasing your gearing for a further 15 seconds makes for a hard sprint. After 8 sets your legs should be suitably tired fort he 15 minute 80% to 85% effort.
Track sessions are probably the most important sessions to hone your speed. Long Slow Runs are the backbone of your overall fitness but track sessions are ultimately controllable, so you can test your speed or make sure you can hold a pace, on a repeatable and measurable course.
Different distance runs make for running at different speeds and have different training effects. We'll take you through all these effects over the weeks so you train throughout the year using all your energy systems.
Cape Verde Warm Weather Triathlon Camps:-
Really Improve Your Triathlon with
Your Very Own - Triathlon Camp
At any time that suits you!
Training for speed is important for all runners. In general when you're running swiftly your form is better than when running slowly. A second benefit is that it also improves your fitness quicker than running slowly, so there's a double benefit to this session.
Take the pyramid above your race pace, at the fastest pace you believe you can maintain. Go on the next element when your HR is below 110 bpm and you should have a really good and fast session.