).’ For example: 90 reps on the bike, 90 steps per foot (180 overall). Still, don’t expect to smash your 5K PB – even elites run five per cent slower in a tri than a pure run of the same distance.RISE TO POWERTowards the top of the cycle, flex your ankle so you
from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.Along the same lines, beware of ‘marathon fever’. Some novice racers run a couple of local 5
, “It was just fantastic. I’m going on another one, I liked it so much,” she says. “We did an easy 5K, a threshold session and a long run, and there were lots of informative talks.” But one of the best aspects of the camp for Neale was having people
. O Olympic Distance Triathlon 1.5K swim; 40K cycle; 10K run.OWS Open Water Swim, for example in the sea or a lake as opposed to in a pool.P Paddles Worn on the hands during swim training, they increase your workload meaning you train harder
, 39. Years running: 25Think it, then do it"I ran my first 5K in April 2000, and my first marathon eight months later. In that time, I learned that running long distance is 90 per cent mental and 10 per cent physical. Be prepared to change both inside
, or shorter and faster than normal, or enter a short (5K) race and maintain your best pace for the entire distance.15 Congratulate yourself One of the great beauties of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have
don't we get prizes for being the last runner? Surely we put it just as much effort as the quicker runners! - Prawnie The last person home at our local ladies 5K gets a bouquet of flowers. - SlugstaI know some people dread the idea of being last
to complete certain distances – two miles, 5K or 10K – regardless of speed. When you have done this, aim to improve your times at the distances which suit you best.Variety in training. The danger is in getting into a rut and becoming a one-pace runner’. If you
.Pace training Many athletes and coaches believe in training at hoped-for racing pace. Particularly if you’re preparing for a race that will take less than 11 minutes, you should add race-pace intervals to your training diet.Racing Any race of 5K or more counts
and are ready to test their bodies. If you must run a race, look for a low-key 5K (3.1 miles) and consider walking part of it.Dont apply ice or take painkillers before you run If youre sore, take a day off, which isnt a bad thing to do now and again anyway
