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
, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold
-speed training]." - Alex Lewis "For the swim, you need a long aerobic set. Try four laps of a 50m pool, the first two with a band or pull buoy. Swim the third, then use paddles for the final lap, all in a 5K swim set." - Tim Don "Try a one-hour run, to include 10
. Compare some of the times at the Corus Disabled Triathlon Championships for 2008 and 2009, held over the usual sprint distance of 750m swim, 20K bike and 5K run: Tom Perkins (Tri 5 - see overleaf for the full British Triathlon classification system
, 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
