Q. One of my goals for 2012 is to get my Olympic-tri 10K run time under 40 minutes. What should I be doing over the winter?A. A strong run can make a huge difference to your race and the off-season is a great time to work on your skills and strength

decent level of fitness and honing your performance in all three disciplines – swimming, cycling and running – before competition starts again in the spring.The guide will help you achieve the basics in building core strength, developing stamina

for mountain running," says Frost. The core    » strength you develop running off-road will ensure good technique even in the late stages of a triathlon. In the mindWhen you're in an unpredictable off-road environment, not knowing what lies round the next

will run strong and you will run fast.The Ups and downsYour upper body has the job of maintaining good arm swing (utilising a strong 'elbow drive'), holding good posture (courtesy of strong core muscles), breathing, directing (line of sight), focusing

-length changes will make your reactions quicker and your body more agile.Try this: Train on hilly off-road terrain as often as possible. The gradients and uneven surface will condition your body against injury while improving your balance and core strength