Tri Spirit

Running workouts: Don’t worry about how fast you can run; just try and cover the distance – or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn’t always easy for beginners, so don’t push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays – Sundays being a longer run. The specific intensities for the sessions are described below: Very easy: A pace that is very comfortable and you can run Tri Spirit’s Jacqui Maxted stepped up in distance and came away with top age group spot.

Maxted (above left), competing at the Sussex Triathlon at Ashburnham, raced for the first time at the standard distance – 1.5k swim, 40k bike course and 10k run. She crossed the finishing line in 3hr 27min 57sec.

Darren Clark (below left) raced in the sprint event and set a personal best 1:48.12.

Steve Maxted was in a combined team and finished in third place.

Tri Spirit’s next event is the Chilham Castle Duathlon on October 18. for another 20 minutes Easy: A pace you can run comfortably and hold a conversation Steady: A pace that is brisk and you can only talk for one or two sentences Hard: A pace that is fast where you have difficulty in talking Rest: The most important days in any running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you may risk injury and limit the benefits from the previous run. Long runs: The longest runs of the eight-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn’t a convenient day for your long runs, feel free to do them on Saturday – or any other day of the week for that matter. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.