-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
increase this section of the session to 8 x 75m (15-20 seconds rest) and later to 15 x 50m (10-15 seconds' rest)"Learn how to swim with the most efficient stroke you can. That way you'll be able to hold the stroke for longer and you will become faster
that your hard day really counts. Here's how to set yourself up for success…Elite Secret # 1: Get Strong It's strength and conditioning, particularly around the ankles, knees and hips, that separates elites from mere mortals, according to British distance
to 20 per cent of your daily needs), which helps to build new bone. A study of women aged 38 to 74, revealed that those who ate lettuce once or twice a day had a 45 per cent lower risk of hip fracture than those who ate lettuce one or fewer times per
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
The Workout On road or the track, run a fast 1km interval at 10K pace, rest for 90 seconds, then run a 2km interval at half-marathon pace. Rest for 90 seconds, and repeat the set twice. "This is a hard session, but is excellent for speed endurance," says
. If your shoes feel uncomfortable, stop and refit them. A minute lost now could save you 15 miles of painful blistering later on.Miles 10-13 You have a stitch. Try holding some deep breaths for a few seconds before exhaling. Alternatively, stop running
-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!
overdoing it:Week 3Your final week of hard training. Aim to complete your last long run (18-20 miles) at the end of this week.Week 2Your mileage should total half to two-thirds of your most intense training week. Your longest run should not exceed 10 miles
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
