In this podcast we chat about getting back into the pools as they start to reopen, with some hints and tips for a safe and productive return. We also catch up with Sarah Wiseman of Beyond the Water and hopefully inspire you to keep swimming outside this year as long as you can!

Interview with Iain Todd, as well as an introduction to Zwift Racing with Jonathan and Maggie. 

Aim: your ability to run for longer at your chosen race pace will be much improved. 

This final week is a recovery session rounding off the full compliment. 

Objectives: 

In week 1, you will run a pyramid based on endurance/duration. 

In week 2, you will run a set of pyramids based on effort/intensity 

In week 3, you will combine these two for a peak effort pyramid working both endurance and effort.

And week 4, will be a recovery week sessionwith much less volume and effort.

Main Session - recovery week 

Consistent Effort RPE 6-7 - no exceptions

2mins > 4mins > 6mins < 6mins < 4mins < 2mins

Nothing Fancy folks.. strictly no fast running!!!

Aim: Your ability to run for longer at your chosen race pace will be much improved. These next few weeks will aim to combine your 

endurance/duration running with your effort/intensity.

Objectives: 

In week 1, you will run a pyramid based on endurance/duration. 

In week 2, you will run a set of pyramids based on effort/intensity 

In week 3, you will combine these two for a peak effort pyramid working both endurance and effort.

And week 4, will be a recovery week session with much less volume and effort.

Main Session 

Endurance and Intensity combined - week 3 

5mins: 30secs RPE 5-6 > 1min RPE 6-7 > 2mins RPE 7-8 < 1min RPE 6-7 < 30secs RPE 5-6

2mins recovery 

9mins: 1min RPE 6-7 > 2mins RPE 7-8 > 3mins RPE 8-9 < 2mins RPE 7-8 < 1min RPE 6-7 

2mins recovery 

5mins: 30secs RPE 5-6 > 1min RPE 6-7 > 2mins RPE 7-8 < 1min RPE 6-7 < 30secs RPE 5-6

A collection of stories from members about our favorite races and most memorable fails!

We are in week 2 of this block.  We will focus on intensity of run within the main session. The introduction is around 3mins long explaining the main body of the session. 

5mins as 1min each of RPE 6 > 7 > 8 < 7 < 6

+2mins easy recovery

10mins as 2mins each of RPE 7 > 8 > 8.5-9 < 8 < 7

+2mins easy recovery  

5mins as 1min each of RPE 7 > 8 > 8.5-9 < 8 <7  

Enjoy the run!

Aim: your ability to run for longer at your chosen race pace will be much improved. These next few weeks will aim to combine your endurance/duration running with your effort/intensity.

Objectives: 

In week 1, you will run a pyramid based on endurance/duration. 

In week 2, you will run a set of pyramids based on effort/intensity 

In week 3, you will combine these two for a peak effort pyramid working both endurance and effort.

And week 4, will be a recovery week sessionwith much less volume and effort.

Main Session 

Endurance Pyramid: 2min > 4min > 6min > 8min > 6min > 4min > 2min 

recovery between 2min > 4min = 30s

recovery between 4min > 6mins > 8mins = 1min

Effort: RPE 7 - 8, this is quite a wide range, so you can choose to run at the lower end, closer to RPE 7 or at the higher end, RPE 8 

Aim: This session will begin to extend your capacity to run (at pace) for longer

Objectives: we will extend the duration of the main intervals and include regular focus‘builds’ in effort

2 x (12mins run + 3mins recovery) between 3-4mins, again at 6-7mins and then at 9-10 mins build each 20s from RPE 7 > 8 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 2mins 

The majority of the 12mins is run at RPE 7  

The introduction is around 3mins long, and the sessiontakes around 35mins to complete. 

Aim: this session is intended to allow you to practice ‘resisting’ the urge to run too fast initially.

Objectives: we will look at creating a build within the first section of the session and then stabilising your pace in the latter part of the session  

12mins build as 3min each of easy  RPE 6 > easy/steady RPE 6.5 - 7 > steady RPE 7 - 7.5 > close to race pace RPE 7.5 - 8.5  

+2mins recovery 

4 x 3mins race pace* RPE 8-9 + 1min recovery)  

*remember this is YOUR version of race pace and must be sustainable 

Aim: This session will begin to extend your capacity to run (at pace) for longer

Objectives: we will extend the duration of the main intervals and include regular focus‘builds’ in effort 

2 x (14mins run + 3mins recovery) between 2-4mins, again at 5-7mins and then at 8-10 mins build each 40s from RPE 7 > 8 > 9 and hold that race pace/RPE 8.5-9 effort for the remaining 4mins 

The majority of the 14mins is run at RPE 7-8  

The introduction is around 3mins long, and the session takes around 35mins to complete.