2011: Your Best Running Year Yet (Preview)

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May: Tri/ Duathlon

Why now? "Entering a triathlon or duathlon gives you a new goal to work towards and challenges you to learn new skills," says triathlete and coach Richard Allen, who has a 10K PB of 30:30 (richardallenfitness.com). If you're recovering from the rigours of a marathon, swimming and cycling give your joints a break from the constant pounding of running without letting those hard-earned fitness levels slip.  

Training: Long bike rides can replace long runs if you are in a post-marathon phase. You'll already have a great endurance base and the running component of your event is likely to be 5K (sprint distance) or 10K (Olympic distance) tops.

Swim little and often to improve your 'feel' for the water and hone technique, and as the event draws nearer, try a couple of 'brick' sessions, where you tag a run on to a bike ride to get your legs accustomed to the strange sensation of moving from cycling to running.

Race strategy: When you are choosing your race, find out how challenging the leg of your weakest discipline is to give yourself the best chance of a good experience. The great thing about triathlons when you're a runner is that the best bit comes last. That is, if you pace yourself properly. Keep your effort level steady during the bike and swim, and leave something in the tank for the run.

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