In week 3, you’ll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 9. 

SET 1 + 2 - build : @10mins each 

2 x (1mins @RPE 6 > 2mins RPE 7 > 3mins RPE 8 > 4mins RPE 9) + 2-3mins recovery 

followed by 

4mins @ RPE 9 +3mins easy recovery 

4mins @RPE 9 +5mins easy recovery and jog home 

In week 2, you’ll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 9. 

SET 1 + 2 - build : @10mins each 2 x (2mins @RPE 6 > 2mins RPE 7 > 3mins RPE 8 > 3mins RPE 9) + 2-3mins recovery 

followed by: 

4mins @ RPE 9 +3mins easy recovery 

3mins @RPE 9 +2mins easy recovery 

Moving forward from our last block, you will now have a clear picture of your mid-zone aerobic running pace (between 7-8 RPE). For this block, you will work on running beyond this to around RPE 9 - faster running, at around your threshold turn point (this is just beyond your aerobic threshold). Whilst you may not have an actual race/event, you can still train towards running a bit faster for the thrill and to compete in any virtual events with your club mates.

In week 1, 

You’ll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice two longer intervals at RPE 9. 

SET 1 + 2 - build : @8mins each 

2 x (2mins @RPE 6 > 2mins RPE 7 > 2mins RPE 8 > 2mins RPE 9) + 2-3mins recovery 

followed by 

3mins @ RPE 9 +3mins easy recovery 

2mins @RPE 9 +2mins easy recovery  

The final week, week 4/recovery, of this block of sessions: work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end. This week, you'll have more than enough time to make it back, but keep the effort level that little bit higher on the return and benefit from additional recovery at your start point. Overall it's a shorter session. 

SET 1: @9mins 

4 x (1m out RPE 7-7.5 + 1m 15secs back RPE 7.5 -8) 

2mins easy recovery 

SET 2 : 13mins

4 x (1m 30s out RPE 7- 7.5 +1m 45s secs backRPE 7.5-8) 

2mins easy recovery 

SET 3:  @5mins 

4 x (30secs out RPE 7-7.5 + 45secs back RPE 7.5 -8) 

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end.

We are on week 3, our PEAK week with recovery planned for next week. 

SET 1: @11m40s 

4 x (1m 30s out RPE 7-7.5 + 1m 25secs back RPE 7.5 -8) - continuous run

2mins easy recovery 

SET 2 : 15m 20s

4 x (2mins out RPE 7- 7.5 + 1m 50s secs back RPE 7.5-8) - continuous run 

2mins easy recovery 

SET 3:  @7m 40s 

4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end.

SET 1: @9m40s 

4 x (1min 15s out RPE 7-7.5 + 1m 10secs back RPE 7.5 -8) - continuous run

2mins easy recovery 

SET 2 : 13m 20s

4 x (1m 45s secs out RPE 7- 7.5 + 1m 35s secs backRPE 7.5-8) - continuous run 

2mins easy recovery 

SET 3:  @7m 40s 

4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

The session is an Under/Over format - work a little easier on the way out, turn on the whistle and a little harder on the way back to make the turn again at the other end.

SET 1: @7m 40s 

4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

2mins easy recovery 

SET 2 : 11m 40s

4 x (1m 30s secs out RPE 7- 7.5 +1m 25s secs back RPE 7.5-8) - continuous run 

2mins easy recovery 

SET 3: as above @7m 40s 

4 x (1min out RPE 7-7.5 + 55secs back RPE 7.5 -8) - continuous run

An interview with sports psychologist Zoe Black, discussing the psychological repercussions of 2020 for triathletes and how we can plan our future goals in a positive way, despite the context of the pandemic. 

https://m.facebook.com/Zoe-Black-Sport-Psychology-115102727021246/

Main interview with Fiona Russell, talking about gifts for all budgets! This episode also includes a wide selection of listener tips and advice on buying gifts for your triathlon-obsessed loved ones (or yourself)!

How to become a better runner - everything you need to know about your biomechanics. 

This episode features:

Ciaran Canney: The Foot Medic, www.foot-medic.co.uk