1. Super sprintThe shortest triathlon distance is all about speed, and brick sessions are important for building pace. "Recreate race conditions," says coach Simon Ward. "If you're doing the race in a pool you won't need a wetsuit, and you should

Swim session"For beginners it's initially about working towards being able to cover race distance. So if you are limited to an hour you have to make sure you use that time efficiently," says Paula Dewar, coach at VO2 Maximum Triathlon Coaching. "With swimming

  WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon REST DAY REST DAY REST DAY REST DAY Tue RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 5-6 x 800m with 200m jog recoveries) RUN 1M easy, 3-4M