too much of one discipline on consecutive days. Warm up before and warm down after your workout and stretch afterwards. Each schedule includes time trial tests so you can chart your progress as you become fitter and faster.Note:If you're new

interval). This will raise the threshold, raising the speed at which you can run for long periodsTime-trial bike A serious (and often expensive) racing bike for competitive triathletes.Toe-clips A clip on a bike pedal that ensures the foot doesn’t sit too

trial Friends who hear that you’ve begun running will soon ask what your best mile time is – so you might as well get used to it. Before long, you’ll be calculating your pace per mile on longer runs, but you should begin with a simple one-mile test run

choice is better than staying at home. Map out the best courses in your immediate neighbourhood. That saves time, solves the ‘place’ issue and makes it much more likely that you’ll actually do your planned runs.4 Take the mile trial Friends who hear

, and events vary significantly in terms of length and location. Don’t fancy swimming in the choppy, open seas? Then start with a pool-based time trial. Worried your bike-handling skills won’t hold up on hills? No problem, choose a pancake-flat course

to do a fast one or a long one as the mood takes me, depending how I feel physically. Is this too haphazard a way to train for a half-marathon?" – GlennzoYour best answersWith or without? There’s a time for bothI need a schedule when I'm working

pace for improving your VO2max is your VO2max pace.Running a daily 11-minute race time trial isn’t the answer, either. It would quickly lead to chronic fatigue. Except when racing, don’t try to run continually for more than five minutes at VO2max pace