.The number of weekly runs you should cut depends on the number of swim and bike sessions you want to add. This number, in turn, depends on whether you are training for a triathlon or just cross-training to improve your overall fitness. If you're cross

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

.Most events fall into one of three racing distances (see below), though some fixtures also offer a super-sprint (shorter than sprint) or middle-distance (between Olympic and Ironman) option. Triathlon Race DistancesSprint750m swim, 20K bike ride, 5K run

Two down, one to go. By the time you reach the run leg of a triathlon, your focus may be simply on finishing, but you can have loftier aims. Here are some tricks and tips to speed you through the final tri sport, as well as ways to improve your

and ITB stretches that will improve your flexibility and help prevent juries, or improve the condition of any that you have.Ralph HydesRalph Hydes is a running, duathlon and triathlon coach. He has helped many athletes reach international-level competition

, but trail running is enjoying a surge in popularity among multi-sport athletes. The current Under-23 World Triathlon Champion, Alistair Brownlee, is even harder to beat on the fells than in a triathlon, while the number of off-season trail races continues

LINKS • Ironman Switzerland SITE • Official Ironman Website • Trinewbies.com• Ironman training planIn summer 2004, more than 20 forum members pledged to take on Ironman Switzerland in July 2005 - that's a 2.4-mile swim, 112-mile cycle and 26.2-mile run. Many

and perhaps even take your running to a new level.One answer, and a possible way to improve your running time at the next triathlon, may be cross-training. Substituting some of your running with other cross-training enables you to complete extra endurance

effort during hard runs was lower - they found it easier to run quickly - and, on average, they improved their 5K times by 30 seconds. Joe Beer - the man behind our triathlon schedule and a coach to top cyclists including Graeme Obree, the former One Hour

© Getty ImagesGoing for gold on the track comes easily to the British cycling team. If their exploits on two wheels have inspired you, try this four-week training plan to compliment your running. The bike sessions will enhance your cardiovascular