DISCLAIMER: Details for these sessions may change without prior warning. The following is aimed at giving you an idea of what type of cycle session to expect, when and why. Thankyou!
We currently run 4 run sessions per week as part of our weekly squad program designed at addressing all aspects of your running performance from building endurance, developing skill and form, improving run-specific core stabilisation to really boosting your functional threshold - the key component of how well you will run in a given event.
Our run sessions cater for a wide range of abilities, and whilst we have no pre-requisites for running speed, most of our group runs require people to be able to run for at least 10 minutes continuously. The nature of our run sessions will always ensure that you are running at your own pace - so you don't need to panic about having to "keep up". With a bit of diligent practice or by attending one of our "newbie triathletes" seasonal triathlon programs, you will soon be up to speed!
This session is our typical "long run" and a great way to start the week. Rather than get bogged-down in super-long, super-slow miles though, we introduce an element of lower-level tempo work into the mix as well as adopting the Galloway Method of run-walk intervals to ensure people don't overload muscles and tendons too much whilst still developing their endurance. Its a really effective workout and great to start the week! 12 to 16 people normally attend. We normally cover ~ 45 mins to 2hrs in this session.
This short run session of just 25 to 30 mins is an ideal warm-up for the proceeding Tuesday evening swim session, but also chance to work at an upper tempo level for a sustained period of time. Great for beating the stress of the office before a solid swim workout!
This is our key interval-based running session, but without getting too caught up in crazily-fast intervals which are too short in duration and with too much rest to benefit your endurance performance, we focus on longer intervals of between 1km and 4km to develop your functional threshold and pace awareness. 16 to 20 people normally attend. We normally cover ~ 12km in this session.
This session is conducted as a run-off the bike as part of our brick session and as such is a key aspect of your triathlon training. 16 to 20 people normally attend. We normally cover ~ 5 to 10km in this session.
