Tag Archives: training plan

Up and Running…


I mentioned the other day that I would be putting training plans on and the first one is available as a free download.  You can use the drop down on training plans to see the first of the running programmes or follow this link to take you straight to the page.

Remember that if you are new to exercise make sure that you are ready to undertake training.  The first programme in the series is a beginners 5km training plan.  It is generic but will hopefully enable you to complete a 5km run in 8 weeks.  I hope you enjoy it and feel free to give feedback.

Have a fit and healthy day



Daily Training…


Well, another productive day’s training coming up.  Still working on aerobic only – sorry to those who train 80/20, but I still want to be able to train well everyday with minimal soreness.

The benefits of working out fully aerobic are really starting to come to the fore now.  I am averaging anyway between 2.5 – 4 hours of training a day and feel great.  Minimal to no muscle soreness and the improvements are still coming along.

Today is a bike and swim day.  Indoor bike so that I can concentrate on maintaining constant HR with constant cadence and 400s on the swim working stroke rate.


300m warm up – 100 swim/100 pull/100 swim

5 x 400m as:

  • 1 x 400 – swim (count stroke rate every 4 lengths)
  • 1 x 400 – 100 pull/300 swim
  • 1 x 400 – 100 pull/100 swim/100 pull/100 swim
  • 1 x 400 – 200 pull/200 swim
  • 1 x 400 – swim

300 cool down


2 hour indoor ride @90 cadence @aerobic HR

Have a fit and healthy day

Rob 🙂

The Not So ‘Easy Training’…


When we sign up to race there needs to be small large print that says something along the lines of ‘Do you realise how long it is going to take to train for this race?’ and ‘Do you realise the impact it will have on you and those around you?’

Training of any sort takes dedication.  You program your training into your day, but at times it feels that you need 25 hours rather than 24 you’re given.  You plan that long run or that long bike, but life gets in the way and you have to cut it short.  What do you do?  Do you go out for 60 min instead of the 90 min that was planned?  Do you play catch up later in the week and try and ‘squeeze’those missed minutes somewhere else in your training?  The answer is never as straight forward as we hope it will be, but one element of training that I am beginning to really appreciate as I progress towards Outlaw is time management.

It’s all to easy to say, I am going to train this and that tomorrow, but when it comes to the day your everyday life takes over.  On a personal level, I now have to work out when I can fit my training not only in my working day, but outside of that time too without having an adverse effect.  At the moment and for the forseeable future, my alarm is permanently set to 5am.  If I get up this early, I can make sure that I can get a long run in before my drive to work.  I can also get up early enough to ensure that I can bike to work if the weather permits (I will ride in the rain, but when it’s too cold I stay off the roads if possible).  I also have to be pragmatic with my approach to training.  There will be times when it just is not going to happen. Those curveballs come along and wham, before we know it training time has been and gone.  Learning to suck it up and move on is something that I have learned along the way.


Going back to the earlier question of do you try and squeeze the training in elsewhere.  For me it’s a simple no.  If I miss it, I miss it.  Missing that one training session here and there will not have too much of an advers effect (I hope!), but missing too much will.  So when it comes to your training, especially those long sessions, plan well, expect the unexpected but if you miss it, you miss it.  Don’t try and play catch up because if you do, your training may catch up with you!

Have a fit and healthy day

Rob 🙂


Daily Training….


If you follow, or have come across this blog you will notice that I am currently putting together New Year…New Challenge posts.  The aim is simple – try and get yourself more active but not just from a physical perspective.  This week is about not procrastinating and getting something done that you have talked about.  I too am taking this on as I prepare for Outlaw.  So, my new block of training revolves around increase in training.  My plan is to increase to 2 training sessions per day.  I will still be working soley around aerobic training, but I will be increasing the training to ensure that I cover 2 different phases of training each day.

Today was swim and run.  Both are going well and I am now pushing on the distance, but staying aerobic within both disciplines.  Todays sessions were:


  • 400m warm up
  • 3 x 800m split 200m pull, 600m swim
  • 200m cool down

A pretty simple set but worth doing.  The main concentration on this is pacing.  I ensure that I count my stroke rate every 4 length to make sure that I am not slacking off (too much) towards the end of each 800.  I will stick with this, but Apr will increase to 4 x 800s and May to 5 x 800s.  I am also going to look at dry warm ups rather than warming up in the pool.  Whilst you get the opportunity to have a little swim prior to racing, I beleive that if I can get my body used to preparing out of the water when it comes to race day it should be ok.  I’ll keep you posted on how I get on with this.


  • 90 min track run @aerobic pacing.

Again, back on the track.  I am getting used to the monotiny of track running for long periods, but I have also taken myself away from running circles from time to time.  The track run is primarily there for two reasons.  Firstly, it helps me pace on a flat route.  The Outlaw run is pretty flat, so if I can get the pacing right now, hopefully it will work come race day.  Secondly, I need to be able to stay focused on the run.  I don’t want my mind to wander as this could cause me to run too fast or too slow.  Staying focused on the pacing will hopefully allow me to hit the run in the time that I want to achieve.

A good training set today.  2.5 hours of training and feeling good.  Swim and Bike tomorrow.

Have a fit and healthy day

Rob 🙂

Daily Training…….


As I continue my journey to Outlaw, here is a sample from last weeks training.  In the context of triathlon I thought I would share with you a swim, bike and run session from last weeks training programme.  Overall the training is going well, although the outdoor bike is not going as well as I had hoped due to the weather.  Not that I am afraid of getting cold/wet but I would rather stay injury/accident free as there has been a lot of black ice on the roads recently, so the bike commute has been put on hold.


Aim – Pacing with leg work.  My target for outlaw is 1:36/100m for the swim, so I am doing a lot of pacing work, trying to ensure that I stay within my times.  At the moment, I am hitting around 1:43/100m, but bearing in mind I have just over 5 months left, I am happy and not worrying about the difference at the moment.  Leg work thrown in because I have about as much kick power as a new born deer (sorry if I offend any deer by that comment).

Session as:

400m warm up – Nice and relaxed making sure that I stay as smooth as possible with long and full strokes

3 x 250m on 5 min – The aim of this is to try and hit the same time (approx 4:15-4:20) for 10 lengths.  This gives me 40-45 sec recovery so that I can maintain the pacing again for the next set.

3 x 25m kick/50m swim/25m kick – Working the bambi legs!  30 sec recovery between sets.  Legs feel this one, especially on the 3rd set.

Repeat both again.

200m cool down – Various strokes, but as with warm up, nice and long with the strokes at a very easy pace.


Thank goodness for a wattbike.  This may be a bit of a gloat and I am very lucky to be able to use a wattbike, but it’s a fantastic bit of kit.  As with all my biking at the moment, it’s all about keeping aerobic.  This was a 2 hour bike keeping at a cadence of 90rpm.  I manipulate the air resistance to keep me high aerobic as I want to be able to push to the aerobic limit without being over.  If my HR begins to stray then I decrease the air resistance accordingly.  To be honest I don’t monitor my Power output as much as I maybe should do, but one thing I do look at is my force distribution.  I currently sit around 52/48 with my left leg stronger than my right.  I am hoping that by sorting out my pedal technique a little I can get this to 50/50 pretty soon.  NB:  Tracee seems to be able to hit 50/50 every time she uses the bike, so I have some work to do in order to get my technique as good as hers.


Oh, the track!  This was an hour and a half track run and as with the bike, this was strictly aerobic.  My target for Outlaw is 5:00min/km for the marathon.  Now, I know that I would be able to run 5:00min/km now, but not staying aerobic.  I could do it within my theshold pace, but the fall out from this would be that my muscles may be too tired to train the time/distance I need the next day.  I also know that I probably will be more into threshold than staying aerobic when I race, but if I can train my body to maintain the pace and slowly improve, I think that I will be on target when I get to Nottingham (or as near as possible).  I currently sit around 5:45min/km at an aerobic pace, so again I am happy with this.  This has been a reduction of over 1min since my training started.

Overall a productive week that has kept me smiling when I think about how long I have left to train.  I am sure that these next 23 weeks will fly by, but I am hoping that if I keep this training and structure up I will be able to hit my targets.

Have a fit and healthy day.

Rob 🙂


Daily Training……


I now have just under 24 weeks to Outlaw.  I thought I would not drone on about my training upto now, but will be posting some of my training sessions that I am doing.  Hope you will find them interesting and maybe you can have a go at some of the sessions.

Today was swim and run.  I am still working around aerobic training and slowly builidng the distance up.  Today’s sessions were as follows:


  • Warm up – 4 x 100m building pace
  • Main Set – 1 x 800m; 2 x 400m; 4 x 200m on 16 min; 8 min; 4 min.
    • The 800m I concentrated on smooth strokes whilst the 400s and 200s were concentrating on bilateral breathing.
  • Cool Down – 1 x 200m very easy pace

I’m very happy with where my swim is at currently.  Distance will continue to grow over the next 6 weeks.


  • 1hr 20 min track run at aerobic pace.
    • I am still concentrating on my aerobic run pace.  I can’t see myself running any quicker than aerobic on the race, so I am still running with my HRM at sorting out my pacing.  The distance with my running is gradually increasing too and I will now not be running any less than this unless I complete a midweek brick.

Overall training is going well and I am happy with both my structure and fitness levels.  I have changed my training this year to 100% aerobic following my HRM and I will probably stick with this until race day unless something goes drastically wrong.  I have found that by keeping aerobic I am able to train more and my recovery is easier.  I don’t have sore muscles from pushing myself too much, but I am also finding that my base fitness is improving greatly.

Have a fit and healthy day

Rob 🙂

T (Triathlon) Minus 29………


Last week was a bit of a write off in all honesty.  What with festivities and ‘man flu’ training took a bit of a back seat.  This week will be all about regaining focus and momentum and getting back to making progress with my training.  The weather looks like it is going to be kind this week if a little cold so I will be aiming to get outside a lot more and make the most of the time to get out on my bike.

This weeks training targets are:

Bike – 10+ hours.  This will be split between 4 to 5 bike rides.  I am going to aim for 4 rides, but will push to 5 if required.

Run – 3 hours.  I want to get 3 good hour long runs in this week.  I may try and push one of them a little longer, but will be happy with 3 one hour runs.

Swim – 2 hours.  As I am not at work this week I am going to have the capacity for 2 club swims this week.

S+C – 2 hours.  This will be mainly olympic lifting, but I want to have one flexibility specific session incorporated within this.

I am aiming for 17 hours of training this week which for the time frame I have before my ‘big’ race I am happy with.

Have a fit and healthy week.

Rob 🙂