-pace runs do 10x200m cut-downs: start at 5K pace and get slightly faster each time. The last effort will be fast. Jog 200m between each. Three weeks before race day, run a mile at goal pace, jog for five minutes, then do 5x300m at 10-15 seconds faster than
typical day starts with a 4.5km swim session of either long aerobic reps or shorter faster efforts. I then refuel and head out for an easy run up to 60 mins mid morning. After this is a bit of rest and lunch followed by a long ride of between 3.5-4 hours
