COACH'S CORNER - RUN SESSIONS

Run Sessions

Now you have tried these sessions and should be fairly comfortable with them, it is probably time to try to extend the duration of these sessions as the next phase of your Base Training. Good Luck.

Base Training Run Sessions for Novice Triathletes

Base Training Run Sessions for Intermediate Triathletes.

Base Training Run Sessions for Experienced Triathletes.

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Base Training

Run Sessions for Novice Triathletes.

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All running this time of year should be concentrated on endurance and a small amount of strength. Please remember to take some sort of fluid with you as although the outside temperature may be cold your inside temperature will rise and lost fluid will need replacing.

Session 1:- Straight run of 50mins aiming to add 5mins after week 3 until you have reached 60min. You should also be able to hold a conversation while doing this.

Session 2:- Hilly run of 40mins again aiming to add 5min after week 4 to reach 50min. Work fairly hard up hill but do not go Anaerobic (unable to talk).

Session 3:- 50min Flatish course, after warming up for 15min run a little quicker for 6mins then return to normal pace and repeat again after 10min.

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Base Training

Run Sessions for Intermediate Triathletes.

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All running this time of year should be concentrated on endurance and a small amount of strength. Please remember to take some sort of fluid with you as although the outside temperature may be cold your inside temperature will rise and lost fluid will need replacing.

Session 1:- Straight run of 60mins aiming to add 5mins after week 3 until you have reached 75min. You should also be able to hold a conversation while doing this.

Session 2:- Hilly run of 50mins again aiming to add 5min after week 4 to reach 65min. Work fairly hard up hill but do not go Anaerobic (unable to talk).

Session 3:- 60min Flatish course, after warming up for 15min run a little quicker for 8mins then return to normal pace and repeat again after 10min.

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Base Training

Run Sessions for Experienced Triathletes.

Disclaimer :- Please remember you do these sessions at your own risk. We (Cerist Tri Club) do not take responsibility for your health or safety, if unsure please seek medical advice.

All running this time of year should be concentrated on endurance and a small amount of strength. Please remember to take some sort of fluid with you as although the outside temperature may be cold your inside temperature will rise and lost fluid will need replacing.

Session 1:- Straight run of 80mins aiming to add 5mins after week 3 until you have reached 90min. You should also be able to hold a conversation while doing this.

Session 2:- Hilly run of 65mins again aiming to add 5min after week 4 to reach 80min. Work fairly hard up hill but do not go Anaerobic (unable to talk).

Session 3:- 70min Flatish course, after warming up for 15min run a little quicker for 7mins and return to normal pace for 3min repeat this 4 times. Try not to exceed 85pc Heart rate.

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