THE SESSION Adapt for beginners

WARM-UP

5-10mins easy • 10mins glute activation drills • 4 x 50m acceleration run; 50m easy run back Keep warm on the start line by jogging on the spot or doing some light bouncing on your toes

MAIN SET

Your goal is to set the best time possible. Use the tips placed around this article to give you, YOUR best race. If you’re racing a 5km, start with a vigorous effort and build it to max effort so that you can reach the finish line knowing you gave it everything you could. For longer races, start closer to moderate effort and build from there.

COOL-DOWN

10mins easy post-race • Later in the day or the day after, do a very easy 20-30min spin on your bike to help promote recovery Set yourself a goal for the race. It doesn’t have to be a time goal (but it can be!), it could be to have fun or to get through the whole run without walking.

Many of the professional long-distance athletes still have a very speedy 5km in them, so this a perfect opportunity to show us what you’ve got! Alternatively, complete a 10km or half marathon to give you some insight into your long-distance fitness and pacing. Adapt for Ironman