-90 seconds then increase the next interval to two minutes. Repeat this pattern up to a five-minute interval, make the next interval four minutes and continue down the pyramid for a 1/2/3/4/5/4/3/2/1 pattern. Finish with 10-minutes of steady running at 40

.Wilson: There is no single session. You need a balance, as I have suggested above.Spedding: I never like pulling out one session, but I suppose the 3 x 1M or 6 x 800m, faster than race pace, is the most useful.Anderson: There are two possibilities – a 5K race run in about 19:16

for 15 to 20 minutes, around 15 minutes before the start of the race. That gives you time to put on your wetsuit and head for the swim."Tim Don advises walking the transition before the race begins. "When you come off the bike there may be no one else

at 60 per cent. That's 140 (working heart rate) x 0.6 (60 per cent) = 84, added to your resting heart rate (60) = 144.) Sit down with the marathon schedules pace key and calculate your targets in one go, so you don't have to reach for the calculator

-59 mins 1:24-1:37 1:55-2:10 Sub-4:00 44-50 mins 1:13-1:22 1:40-1:54 Sub-3:30 38-43 mins 1:02-1:12 1:25-1:39 Sub-3:00 Under 38 mins Under 1:02 Under 1:25 Good luck!

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of periodisation, it can seem tough between 'peaks'. Runner Lasse Viren, dubbed The 'Flying Finn', won very little other than his four Olympic gold medals, from double victory in the 5000m and 10,000m at the 1972 and 1976 Games. He mastered the art of peaking

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need

long before the event should you take on your longest run? Dan EllingworthA.  1. I prefer going up a few miles each week with the occasional easy week in between, for example (in miles), 15, 17, 19, race/15, 21.2. It depends on your speed and your

equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food