of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

Maximum Triathlon Coaching. “With swimming you would benefit from concentrating on drills. In my opinion, efficient swimming means faster swimming.”200m warm-up4 x 50m, alternating kicking and pullingDrill set – 4-8 x 50m (25m drill and 25m swim) Try one

-handling skills and cadence (revolutions per minute) become more efficient with practice. Do this cadence drill to get a jump-start: warm up for 10 minutes on a turbo trainer. Spin using only the right leg for 30 seconds, gradually increasing cadence. Repeat

. Capitalise on your fitness and the warm(ish) weather by entering some events that are different to those you'd usually do: shorter, longer, more hilly or in a great location you've always wanted to visit. Outside triathlon, there are plenty of ways

, but get out there and tell yourself that this is a tough sport for tough people." - Richard Hobson "Wrap up warm and wear waterproofs so you don't feel the cold. Then just get out the door - it's never as bad as it looks." - Will Clarke"Do the training

it will be enough to break up the winter and boost your motivation," he says."You don't need to do intense, structured stuff in February, so you can afford to be flexible and move things around. Be realistic about what you can achieve, avoid becoming ill and taking

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you