motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off-Road

, off road. Or shorter run and gym workFridayAM Multi terrain run or 13km on roadPM Gym workSaturdayHills or rest if racing on SundaySundayRace or 21km fast - could be road, multi terrain or cross-countryRuth Pickvance, aged 44"I remember watching a fell

to challenge yourself, to take a step outside your comfort zone.Challenges galoreThankfully, there are many options in triathlon. You can go long, go short, off-road or just go somewhere else to enjoy the sport. Age-grouping, at either European or World

motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal keeps you excited,” says Hadfield.Go Off-Road

and set off on an epic adventure. Her goal was to run around the northern hemisphere taking in as much land mass as possible. She had no support crew and little cash, but what she did have was an optimistic personality, a robust physique and a

race. Beginners tend to run at the same pace and this session will help you speed up by building up your pace as the run progresses. This can be done in a park, on a road or on a treadmill.Warm-up: 5-10 minutes, easy to moderate Select three speeds