Friday Fartlek Run – 5x 5min Threshold 90sec RI
This session is great to develop speed for runners aiming for an event between 5km and a marathon distance.
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Thursday Training Plan – 5 Weeks to a Faster 5k Training Plan (BEGINNER 5week Plan -Start Any Monday) 26-30min 5k
5 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%). Some people have improved by more than 5 minutes following this programme!!! Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is the Red programme for runners that take between 26 & 30 minutes to run 5km.
View More Thursday Training Plan – 5 Weeks to a Faster 5k Training Plan (BEGINNER 5week Plan -Start Any Monday) 26-30min 5k
Chef Ray – Butter Chicken
Full of flavour and tenderness, the meat will fall off the bone. This meal is so delicious your family will be coming back for seconds.
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Tuesday Training Plan – Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 16-week Plan – Start Any Monday)
Want to get fitter and stronger for your cycling? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for cyclists who are beginner/intermediate level of experience with strength and conditioning and are looking to develop their strength as they prepare to COMPLETE YOUR event in 16 weeks’ time.
Monday’s with Jessica [Ep 23] – Recovery
This week is the following week from my last cross country race, where I ran both the individual event and the relay event over both days of the weekend.
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Monday’s Brick: Sue Latshaw’s Preseason Quick Brick #2
A brick session is a great way to develop your body for the rigors of transitioning from one discipline to the next. This session comes from Sue Latshaw, a pro triathlete in the mid-90, and is great for Sprint and Olympic distance triathletes.
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Sunday Smart-Trainer Session: Spanish Needle -3
Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts at close to or above your VO2 max and is perfect for short-course triathletes, road cyclists, and mountain bikers.
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Saturday Swim Session – 80/20 Swim Mixed Intervals #1
A mixed Interval swim provides a range of intensities in order to enhance your fitness. This session is good for triathletes, as well as open-water swimmers.
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Friday Fartlek Session: Double Sisyphus Session
This session is a great way to enhance your power and leg strength from running 5 km through to the half marathon. Sisyphus was a greedy and deceitful Greek king who got sentenced to roll a boulder up a hill, to then watch it roll back down before repeating again until eternity. This session is a bit like that, but it doesn’t go on to eternity.
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Thursday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as they prepare you to COMPLETE YOUR event in 12 weeks’ time.