Running 800m reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: Sweat Elite’s 10k Predictor C
Riding close to your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Base-Building Bike Trainer Pyramids
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
Spicy Beef with Pineapple and Mint Salsa
Packed full of flavour the mint shines through with they Cajun heat complimenting it nicely.
This is a big, solid session with reps of both 150m and 100m to build your endurance. This session is great for swimmers and triathletes preparing for longer, open water swims.
View More Saturday Swim Session: Brent Bergstedt’s Monster Base Session
Running high intensity hill reps will to tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top end speed. This is a perfect session for runners and triathletes running events up to half marathon but also provide benefits for athletes doing longer events.
View More Friday Fartlek Run: Jacqui’s Urban Fit 20/30/45 Hill Reps
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Justin Chester TriCoach’s Four-Minute Trainer Intervals
This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).
The blurb states that Going Long is “the book you will return to season after season”, and that is very true, I do refer to it reasonably often when planning and preparing programmes for Ironman events.
View More Book of the Month August – Going Long
Fresh, flavoursome and colourful, providing protein, complex carbs and vitamins.
View More Chef Ray – Warm Beef and Lentil Salad