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

:Specific: “We often use the notion of ‘tight’ and ‘loose’ goals, says Darren. A goal ‘to get fit’ is a pretty loose aim that will be difficult to track, whereas a goal to get faster at 5k is a ‘tight’ goal since it is easy to monitor.”Measurable: This could be a

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you