Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link
Enjoy these sessions - and if you have any questions please feel free to email.
Most of us do better when we inter-react with others. Having a coach / mentor is widely recognised in business, education and in life, to be a massive assistance in gaining success. Having someone supporting you in achieving your goals helps
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This video above goes through this weeks swimming session step-by-step with examples of the drills used. It's the ninth in our Back to Swimming Series
The full session is explained in the above video, including the drills and an explanation of the purpose of the session.
This session is all about running fast off the bike and getting used to it.
A 10 min warm up is followed by a spin and the main set, which is 4 repeats of a 3:30 slightly below race pace effort. a 2:30 race effort immediately followed by a 100m fast run and a spin for 2:00. Make each effort honest and your body will learn to build and flush lactate much faster.
This week we're doing what are often called Fartlek Runs. That really means that you are reminding yourself of your race paced efforts while doing a steady state and comfortable run. The 5k is meant to be continuous, with 900m done at an easy pace and then 100m done just above your 5k race pace.
Please make the easy segment just that and then up the effort level so you get full benefit from the session. If you are a long distance athlete or have more time then you can extend the session by increasing the distance or by substituting 1800m and 200m as the steady to hard elements.