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.

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Cape Verde - Warm Weather Training

 

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This week is effectively the reverse of last weeks set, doing split 400's starting with the 200's instead of the 50's. Again try to maintain a good pace throughout and swim the 200's at above your triathlon race pace.

We finish with some really fast 1/2 L sprints to get a feel for real speed.

Free swimming session

In this session the drills come after the main set, which is unusual and will test your ability to pedal in circles when your legs are already tired.

The main set is 40 mins of differing intensity cycling. RP stands for race pace, for which you could substitute Race Intensity, so keep the effort honest and raise the effort after 5 mins and again after a further 2 mins. Doing the 8 minute effort 4 times will test your legs.

turbo session plan

When you do a track style session please don't miss out on the drills. Drills prepare you to run with good form, they remind you of maintaining fast feet and a short contact time with the ground and keeping your recovery leg high.

The main set covers a total of 6k, done in 2 lots of 3 x 1k. The first is just below your 5k race pace, the next at that pace and then the third above your race pace. Knowing the pace you are running at is hugely important to longer distance runners, so try to repeat the speed of your first runs during the second set.

running session plan