Coach), I've come to the decision that three runs a week should do it. This will also allow me to fit in some strength training at the gym. More on this later.First speed work session this week (to get back into it): 5 x 400m, with 1-minute recovery
of your development would be a good start." Once you have the hang of that it's time for the next step.Intermediate: Swim 400m in a 25m pool, paying particular attention to each fourth length. Does the stroke count on the fourth length stay constant
of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you
true test of where my training is at. Fingers crossed!Speed session this week: 8 x 400m (with 1 min 30 secs rest periods)
after her 17th birthday. When she's not battling currents in two-hour open water swims, Keri-Anne is busy competing in the fast and furious pool-based 400m IM (individual medley) event. She competed in the 200m and 400m IM in Beijing, in addition to her
if that means being at the front door when the pool opens in the morning. This week your aim should be to gauge your fitness. Do a time trial of about 400m on the third session of the week so you can see your progress over the following weeks. It's won't take
exploits and his run-to-bike and bike-to-run sessions have proved to be highly successful.Be specificIn triathlon it makes sense to train for the swim-to-bike transition as well as the bike-to-run part of an event. They both pose their own set of challenges
.swimfortri.com).Pool session"This session involves holding race pace over an extended period and will help to simulate race-day conditions," says Bullock. "Do this 10 days before the triathlon." Warm up, doing 6-8 x 50m, with a 10-second rest between each. Do front crawl
:Press-upsSquatsChin-ups/Lat pull-downSwiss-ball plank800m run at 85 per cent effort Dumbbell pressLungesSeated rowsBack extensions400m run at 90 per cent effort(Perform each conditioning exercise for 30 seconds and rest for 30 seconds). Complete three circuits of this and finish
-end speed," says Ward.• 10 minutes easy running• 40-minute circuit, comprising: Press-ups; Squats; Chin-ups/Lat pull-down;Swiss-ball plank; 800m run at 85 per cent effort; Dumbbell press; Lunges; Back extensions; Seated rows; and 400m run at 90 per cent
