At the end of the day when you are racing, speed is what counts. The faster you run, well….the faster you run. To devlop speed you need to practise running fast (and have a range of other physiological components). This session is designed to develop your pure speed and is great for 5km runners and sprint distance triathletes.
View More Friday Fartlek Run: Steve Trew’s Running Faster and Faster Workout
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The break finally arrived and I couldn’t have been more happier, this year for my uni our mid semester break was 1-2 weeks later than usual due to the line of Easter being later this year. Even though the break was here, that didn’t mean the work didn’t stop. With all my recent mid term exams I was in need to catching up on lecture notes in all areas, while most uni students went home straight away I stayed back a while longer allowing me to be able to completely catch up on my work without any distractions and for when I did go home to not be so overwhelmed with the pressure too.
View More Monday’s with Jessica [Ep 95]: Change In Zones
Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks.
View More Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A
This session is a great way to develop your anaerobic capacity and leg strength within the same workout. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.
View More Sunday Smart-Trainer Session: 6x 90sec Hill Reps
The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.
View More Saturday Swim Session: Ironman 70.3 Swim Success – Taper Week
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run A
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View More Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week
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View More Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)