High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.High-Intensity IntervalsWarm up

small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

Fit Endurance (CFE), a high-intensity, low-volume training plan that blends CrossFit conditioning (heavy, explosive strength training) with sprints, time trials and tempo workouts. Goodbye, long runs. CFE reduces mileage to as much as quarter of that in a

to drink before, during and after sessions. It's time to separate the facts from the fiction.Myth 1: Replace every lost litreFor a long time triathletes have been told in stern tones to drink enough on the bike so that they weigh the same after the ride