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!
Faster swimming is hugely important to any triathlete. The ability to maintain a faster pace will only come from swiming faster but there's a greater benefit in pushing yourself hard, you gain a mental strength that imparts the knowledge that if you go hard you can recover and continue.
The session starts some drills, cath up, finger drag with catch up and finger drag and then builds to the main set. Do that 3 times and you'll get a super session of speed and recovery.
This session mixes the intensities both in the main set and in a sprint set. The aim is to go hard from a reasonable pace and then go harder again. Coming back to your race pace speed should allow you to recover and then go hard again.
The sprint set is a mixture of 90rpm spinning and then sprinting harder than that and spinning at a higher cadence. You should build lactate in the sprint (you need to have a good deal of resistance in the gearing) with the fast spinning helping to flush that away.
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:-
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Your Very Own - Triathlon Camp
At any time that suits you!
In this session we're looking to run at a faster pace than our normal 5k race pace. Having a 30s rest between the 5 x 1k's should enable you to keep the high pace throughout the set.
Don't miss the drills at the start of the session, they help you prepare to run efficiently and well.