Running Resilience

Building running resilience… with frequency?

Want to improve your running but not ready for / don’t have the time or inclination for long, heavy run kilometers?

Try increasing the frequency of running… Run short and run often whilst still completing 2-3 key run session ...

Continue reading

Running for Triathlon

Running For Triathlon…

Triathlon is SWIMBIKERUN and we should train accordingly

Some of the best ways to improve your run (off the bike) include being SWIM fit and strong on the BIKE.

Then we can look at frequency of running and some specifics of programming such as run ...

Continue reading

Improving the run leg…

Tips for improving your triathlon run leg:

– Run as cool down for your bike sessions. An extra 10mins after your 2-3 bike sessions a week is specific, plus it allows an extra 20-30mins of running a week

– Keep swimming – being a more efficient swimmer will mean you hav ...

Continue reading

Session of the week – Negative split long run

Session of the week – Negative split long run

The negative split is a very commonly used term – simply it means running the second half of the run faster than the first.

See below on how to use the run for maximum benefit leading into your next race. The numbers used below a ...

Continue reading

Run Session – Hill Repeats

Run hill repeats

This is a great session for building strength in the legs and making you a stronger runner!

Find a hill that takes at least 90sec – 2mins for you to crest and is approximately 2-6% gradient (this is a big variation I know, but logistics can often be our lim ...

Continue reading

Run Session – Build Run

Session of the week

Build run. One of my favorite runs due to its simplicity…

Start off at very easy pace and build intensity (and therefore, speed) each km for 9km… then reverse build for 3km to wind back down. Note: don’t just stop dead.

The idea is to work a ...

Continue reading

Double Run Days

Double run days are a great way to get a ‘long run’ into your week

Arguably you can get greater time, distance and, importantly, quality into your running. Note; by quality I don’t mean intensity

For example on Thursday’s I have been completing double runs instead of one cir ...

Continue reading

Five Simple Tips For Better Running

Five simple tips for better running…

1. Look up / where you are going 2. Relax your upper body whilst maintaining posture (don’t hunch upper back) 3. Stabilise your hips – scoop your pelvis up and forward 4. Aim to strike the ground under your hips, not in front of you 5. ...

Continue reading