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.

All sessions should have a reminder of good stroke mechanics before settling into the hard work. In this set the SA BNSS (Single Arm Breathing to the non stroking side) is a key element. Your resting arm should be against your body the whole time and that is the side you should turn to breathe on. This promotes good rotation to both sides, as the stroking arm is extended forward by the rotation to your breathing side and you rotate to the opposite side to recover that arm over the water. Make sure that your stroke comes in under your body without crossing the center line and it will be a great drill to improve your stroke.

Take the good form front he drills into the main set. 10 x 100m on 2:00 is based on swimmers who complete it in 1:30 to 1:40, if you're slower or faster you can adjust the timings. It's all rounded off with 6 x 25m sprints to test your speed.

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.

In this session we're playing with speed.

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.