Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build up will see great dividends in the improvement of your running. This workout is great to include early in your build up to develop leg strength.
View More Friday Fartlek Run: Phil Mosley’s Hill Rep Run A
🏊♀️🚴♂️🏃♂️ Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 💥
Full of flavour and qwik to prepare, these quesadilla’s hit the spot on a Friday evening when I couldn’t be bothered preparing anything.
View More Chef Ray: Bean Quesadilla with Tomato Salsa
🚀 parkrun Faster 5km 12-Week Challenge 🏃♀️🏃♂️🔥
Ready to smash your parkrun PB? If you’re already running a weekly parkrun and can comfortably complete a 50-minute long run, this 12-week structured training plan is designed to sharpen your speed, build endurance, and get you running your fastest 5km yet!
This week I have started to find my feet. Through uni I have tried many new study techniques and ways to keep up to date and try to load the overload of information we are given into my head. Along with my uni I had a bit of different training on Thursday rather than what has seemed like a continuous streak of hill sessions. I was lucky enough to have the track and field nationals being held just down the road from my hall at the Caledonian track where I qualified to race the 5000m event.
View More Monday’s with Jessica [Ep 88]: 5,000m National Champs
Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from a young Ironman pro Harry Palmer is fantastic for building in fast running off the bike in preparation for an Ironman 70.3 (but also beneficial for Ironman preparation).
View More Monday’s Brick: Harry Palmer’s Sweetspot Brick
Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further stepping the intensity up each set without out altering the Rest Interval (RI), making the workout progressively harder. This session is a great for all cyclists and triathlete who have limited time to train.
View More Sunday Smart-Trainer Session: Sevens 45/15
This session sees a focus on repeating your top end speed over multiple sets of 25m to develop your maximum sprint speed. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).
View More Saturday Swim Session: Swim Speed Improver – Session 09
Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.
View More Friday Fartlek Run: Modified Meb’s Marathon Session #2
A great way to use up left over apples, these are a great way to fuel your workouts (or refuel after a workout).
View More Chef Ray: Sultana and Apple Bran Muffins