're strong enough to cope with the training. Working at least one strength training session into your weekly schedule pays real dividends, in terms of improved performance, greater endurance and faster overall speed - but it also ensures that you'll spend

prize, and in October, the best of the best wins £1000, a training session with Darren Campbell, and more.Here are extracts from three so far: "The first time I attempted to run, I went 100 metres before I had to stop. It was horrible feeling that I

. Work on the biceps and triceps, and also do squats for your quads. Combined with press-ups, crunches and regular running, this is great low-cost, high-value training.Make the crossover: Varied cross-training sessions - including cycling, rowing, stair

for proper recovery. Recreational triathletes also have the added demand of fitting training sessions around such distractions as work and a social life.  A good recovery strategy will help you to raise your training intensity and volume in stages and ensure

that you should neglect it as you get older. One of Peter Coe’s most memorable mantras is: “The runner should never be too far away from speed.”Muscle powerThe best way to build up power is by weight training, but using heavy weights as sprinters do may

take your bike with you."Session 115 mins (at least) on the bike to the pool or swimming lake at warm-up pace.15-min swim at race pace: "But shake it up every now and then - go longer or shorter and vary the pace. Be creative with your training," says

you close to your potential, whatever your training or racing goals?You guessed it: there are. Use the following three sessions as the bedrock of your weekly routine and you’ll be firing yourself up with speed, strength and endurance – the three key

the session’s best lap and calculate your average lap time. Once you’ve finished viewing, you can choose whether to delete the session from the memory.A hundred-lap memory is more than most of us need, but you’d be surprised how much you can fill. Imagine you

. Youshould do tempo runs no more than once a week, and they should make up nomore than 10 to 15 per cent of your total training. VO2-maxruns VO2-max training helps you improve your running economy and your racingsharpness. These sessions are sometimes called

?Chronograph and interval timer You should at least be able to time the total length of your run and keep a tab on individual lap times if you're interval training.Log You don't always have time to review your data straight after training so your watch should be able