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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This session starts with 100m done with perfect stroke followed by 2 x 200m FD (Finger Drag) to swim and then building, as a varied warm up.

Next you practice hard finishes and by hard starts, both over 50m and 75m. As always the distances are approximate in open water, use buoys to judge when you should change speed and intensity.

The main set then follows the same theme. Starting hard you do 2 x 750m swims with 50m hard at the beginning. This session will really begin to set you up well for your races (whenever they restart again).

Free swimming session

After a good warm up the main part of the session is 30 mins of race paced cycling starting harder and then settling down. The race pace of the last 2 segments are meant to be long distance pacing, so judge this accordingly and go harder on the first .

If you're training for a longer distance event then repeat the main set more times and keep the first segment harder than the others.

turbo session plan

In this session we're playing with speed.

After a good warm up and drills, where you do High Knees to Backwards running, hopping single legged to use your elastic tissues and sideways running where you should really use your core to rotate, we're into various 1600m runs. The steady paced run should be at your 5k race pace and then the negative split should be 400 done at a slightly higher pace - followed by a hard 400m at your fastest possible finishing pace.

You will need the recovery if you do these at the right intensity.

running session plan