easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

cycle, followed by a 10-15-minute hilly run. If you ever feel weak once off the bike in races, aim to practise with a short run after every bike ride. You can vary the pace depending on how you feel, but if you're consistent it will gradually feel

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy Wed SWIM 16-20 x 1 length steady, with 10

groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling).  These results show that augmenting a running programme with cycling showed no drop in performance over

as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average

session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x

continuous running as follows:• 13 minutes at 25 beats per minute below marathon race pace OR 13 minutes easy• 13 minutes at 20 beats per minute below marathon race pace OR 13 minutes steady• 13 minutes at 15 beats per minute below marathon race pace OR 13

hard cycling followed by an immediate transition into a 100m run and repeat until it feels natural."Transition session 2"Do 20 minutes on the bike, then a 10-minute run," says Yelling. "The second 10 minutes on the bike should be really hard so you