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.

Being able to hold your pace when under increasing stress is extremely helpful to an endurance athlete. That's what this weeks session is all about, reaching a pace just above your triathlon race pace and trying to maintain that on shorter and shorter rest periods. The main set consequently gets tough as you approach the final round of 50m swims, they should be timed to give you only 5s rest so adjust all the swim timings to give you a potential 5s at the end (that could be starting faster or slower).

With the single arm drill, breathing to the non stroking side, remember to keep your non stroking arm by your side and keep the stroking arm on the surface of the water, with you palm pointing to the bottom of the pool, until you have rotate back from your breathing position. It's important not to cross over your centre line when you stroke.

This session goes through the intensities. Keep the effort honest when doing the 5 repeats of the main set so start with reasonable resistance and increase your gearing but maintain your cadence (leg speed). As you go through the sets your legs will begin to feel the burn in your legs - keep the effort honest, each segment is only 1 minute long.

The aim of this weeks run is to run with good form for a distance. Have a short recovery and then repeat that same good form run. Make this run towards a reasonably steep hill, because after these runs you're heading for hill repeats.

Choose a 100m uphill track and run at your maximum pace. Jog on for about 50m and then jog or walk back to the start. Repeat the uphill run when your heart rate has recovered to around 100 bpm.

Always take the time you run up the hill and if your current run time (the one you've just finished) strays more than 10% from the initial run then stop the session and head for home.