Friday Fartlek Run: 3x 6min Tempo Runs

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. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.

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Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)

As you follow the programme you will find yourself swimming  your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now.

With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

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Dermott Hayes Speed Brick #2

Monday’s Brick: Dermott Hayes Speed Brick #2

Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst the heart rate is elevated; you also practice running or cycling hard after the transition. This is a perfect session for triathletes and duathletes competing in Olympic or Sprint distance events.

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Sunday Smart-Trainer Session: 10x 50sec Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

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Ruby5

Saturday Swim Session: Ruby5 Swim Success Formula – Week 3

Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊‍♀️🏊‍♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊

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Friday Fartlek Run: 5x 5min Hill Rep Runs

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.

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RideFit: Foundation — Get back in the saddle and rebuild your base fitness

RideFit: Foundation — Get back in the saddle and rebuild your base fitness

Get back in the saddle and rediscover the joy of riding — at your own pace.
RideFit: Foundation is the perfect starting point for anyone new to e-biking or returning after time away from regular exercise. Over eight weeks, you’ll rebuild your base fitness, improve your endurance, and gain confidence with every ride.

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Parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet

parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet

Join the parkrun Kickstart Beta Group and get 4 weeks of expert coaching to improve your 5K. Limited to 20 athletes – secure your spot now!

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