Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.

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.

On Line Coaching / Mentoring

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

  • Build a training plan that fits your lifestyle & commitments.
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  • Design targets that are achievable but sufficiently difficult.
  • Give you a mental boost when you need it most.

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Back to Swimming Session 8


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

Our full back to Swimming Series of Sessions can be found by followinf this link: Here

Great Training and Racing Aids USA with UK Link

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Higher Spec Tacx model for the UK

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Undoubtedly one of the best multi-sport watches

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Keep safe - be seen


Finally pools are open but you may find special rules in place at all the indoor venues in the UK. here's the ninth in our Back to Swimming Sessions to kick start your swimming

The full session is explained in the above video, including the drills and an explanation of the purpose of the session.

Free swimming 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.

turbo session plan

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.

running session plan