Wednesday Run session CThursday Bike session BFriday Swim session FSaturday Run session DSunday Bike session: 40-minute cycle @ 100rpm on the flat and 70rpm on hills; Swim session GWeek 6Monday Rest dayTuesday Swim session B; Run session: 15-minute recovery jog

.swimfortri.com).Pool session"This session involves holding race pace over an extended period and will help to simulate race-day conditions," says Bullock. "Do this 10 days before the triathlon." Warm up, doing 6-8 x 50m, with a 10-second rest between each. Do front crawl

; and even improving strength by training on hills. The sessions are always useful for developing speed in transition too. The closer you are to race day, the more often you should perform brick workouts until you start to taper for your race - when

with 20 seconds' rest between efforts, then 4 x 50m race pace effort. Cool-down: 10 x 50m alternating bilateral and catch-up drills. Fri REST DAY CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes easy on flats, work hills up to 85 per

. This is something that many hill racers do and it is an important skill that can make a big difference in races."Away from the hard sessions, Robison offers another handy tip: "Whenever you get the chance - and it is safe to do so - walk barefoot on the beach

beautiful lake and hills in the background. It's one of the few races that manages to bring together a massive range of age-groupers and elite triathletes on the same day and on the same course." - Oliver Freeman, Double European Junior Triathlon Champion

. "Duathlons can be a good gauge of performance, and they can replace 'threshold' workouts with something more interesting" says PhysFarm Coach Dr Philip Skiba.Duathlon, which has national, European and world championship races, is governed by British Triathlon

. This is something that many hill racers do and it is an important skill that can make a big difference in races."Away from the hard sessions, Robison offers another handy tip: "Whenever you get the chance - and it is safe to do so - walk barefoot on the beach

1. Super sprintThe shortest triathlon distance is all about speed, and brick sessions are important for building pace. "Recreate race conditions," says coach Simon Ward. "If you're doing the race in a pool you won't need a wetsuit, and you should

depends on how much contact you choose to have with your coach.If you can't afford a coach, have a look online or in specialist triathlon books for a programme that will give you a structure to follow in preparation for a race. Another option is to go