THE SESSIONS

ULTIMATE RUN SEt INTERVALS

Benefits? A speed endurance session focusing on improving longer-distance race pace How close to race day? Between 2- 8wks prior to race day Distance 10km Location Treadmill or road Kit Race trainers, stopwatch Nutrition Eat a light meal up to 3hrs prior to session, have a post-session protein snack ready, and approx. 500ml of energy/electrolyte based fluids

Warm-up

1km with increases in pace up to sprints

Main set

8 x 1km as [600m @ race pace/400m @ 20secs per km faster than race pace]; 1min RI between sets

Cool-down

500m @ PE 5

ADAPTATION

Beginner Divide the session as 700m/300m Advanced Increase session up to 10 x 1km efforts

ULTIMATE RUN SET ENDURANCE

Benefits? Improve race distance pace by including changes in pace during long runs making the race day feel more comfortable How close to race day? Between 8-3wks prior to race day Distance 16km Location Road/trail – try to create a route that replicates your race Kit Race trainers, tri-suit, GPS watch Nutrition Approx. 250ml of energy/ electrolyte fluids per hour and 1 x energy gel per 45mins during session. Recover with post-session protein and meal within 2hrs

Warm-up

1km with increases in pace up to sprints

Main set

14-15km that includes 3 x 3km at 10% faster than your desired 70.3 race pace. To improve strength you should also include hills

Cool-down

500m @ PE 5

ADAPTATION

Beginner Reduce the efforts down to 3 x 2km in main set Advanced Aim for significant changes in pace