Coaching page

The Sped-Web

Triathlon, Running Coaching and Stuff

The pages under this heading are information collated from coaches. Included will be sessions set by level II (uka) (UK Athletics) coaches and British Triathlon level II coaches.

To read the uka published policy on welfare in athletics click here (12 page pdf file)

To read the uka procedures document click here (72 pages in pdf!!)

ALL OF THE SESSIONS BELOW SHOULD BE PRECEDED WITH A GOOD WARM UP, GOING THROUGH A RANGE OF MOVEMENT AND OPTIONAL STRETCHING

On this page Running Sessions Running Programmes Run/Bike Sessions Taking fluids in races How fast to run

Running Sessions

Hill Sessions	Comment
10 x 30 secs hill repeats with jog recovery
12 x 45 secs hill repeats with jog recovery	A hard session and should be built up to (do less or shorter times before moving to this one)
Speed endurance	Comment
6 x 1000m with 2-3 mins recovery
warm up 2 x 1 mile then 1 x 2mile 4-5 mins recovery:- in pairs	Generally use by those training for marathons
6 miles each mile faster	pace awareness
4x 1 mile with 3 min recovery
Track work (speed or intervals)	Comment
12 x 400m at 5 k pace with 200 jog recovery	can take this to 16 reps
6-8 x 800m at 10k pace or faster with 90-120 secs recovery
12 x 1 minute fast 1 minute slow
6 Minutes very hard rest(3-4 mins) then 4-6 times half the distance of the 6 minute effort, rest b90 secs between 3 mins	How far can you ruin in six minutes? Hold the same pace for half the distamce. you can check progress by running the 6 minutes every so aften
warm up then 8 x 90 seconds with 90 second jog recovery	warm up then 8 x 90 seconds with 90 second jog recovery

Running Programmes

Marathon schedule (2005) version

16 week Marathon schedule (2002 version)

10 week half marathon schedule (2003)

16 week marathon schedule (2003 version)

Run/Bike Sessions

20 minute steady ride/ 2 mile run steady	Get used to running off the bike
8 x 3 mins hard with 90 secs easy peddling or rest
Hill reps - 12 x 30-45 secs	Sit down. The out of the saddle style is more akin to a running style though.

How fast should/Can I run?

How fast should I run for a 1/2 marathon or 10k to achieve my target. Check out the Pace Chart Page and if you have want to know how fast you can run for a half or full marathon based on a 5k time click here for a race prediction chart.

Taking Fluids in races

Below is a general guide to give you a ball park figure.

Fluid Intake mls per hour

Training	*60kg*	*70kg*	*80kg*	*90kg*	*100kg*
*Cool*	400	500	600	700	800
*Normal*	450	550	650	750	850
*Hot*	500	600	700	800	900

Racing
*Cool*	500	600	700	800	850
*Normal*	550	650	750	850	900
*Hot*	600	700	800	900	1000

Note: These are good starting points only. You still need to go out and try out your fluids, everyone is different.

If you take your own fluids:

A fluid strategy is important not only for performance but also for safety and enjoyment. Without a good fluid plan you won't be able to make the most of your training. A loss of only 2% of your body weight will decrease your performance by 10%. If you want to achieve your personal goals in the marathon. you need a good fluid strategy, that you have practiced in training is important.

Most of the modern heart rate monitors and many of the good sports watches have timers that can be set to beep every 15 minutes. Your stomach is like a balloon, the more fluid inside the more pressure forcing fluid into your gut where fluid is absorbed. So you need to drink 300-400mls at the start to get your fluids into your body once you have done that you can top up every 15 minutes with 150-250mls. You need to practice this in training.

If you feel nauseous then you may have consumed fluids that are too strong for you, drink some water to help dilute down what is in your stomach.

If you feel bloated, your stomach is full. In this situation reduce your drinking as you are consuming more than your body can process. This can also be caused by drinking strong drinks that sit in your stomach.

Obviously if you rely on drinks/aid stations you get it on board when you can. Take on as much as you feel comfortable with and planned for.

What about sports drinks Gels and foods?

Drink adequate calories and fluids during the race. During the marathon, you'll have greater stamina and endurance if you consume not only water, but also some carbohydrates. This means, drink sports drinks, consume gels, energy bars, hard sweets or jelly babies (hmm nice) and any form of easy-to-digest carbs. You should target about 250 calories per hour after the first hour (which is fuelled by your breakfast) to avoid hitting the wall. The slower you run, the more you may need to fuel yourself during the 26.2 miles. Some runners boost their energy intake by drinking sports drinks. Other alternatives include diluted juices or de-fizzed cola; water plus hard sweets, gummy bears, jelly beans, energy bars, bananas and other easy-to-chew and digest foods that friends hand them along the way. Your muscles welcome this food. Despite popular belief, what you eat right before and during exercise does get digested and used for fuel along the route! Hopefully, you have experimented pre-marathon to determine what settles best other wise it could be squat behind a hedge or wall!!

The general rule is less than one hour and water is fine but once the length of the session starts to increase you will need to take in energy and electrolytes. Sports Drinks are designed to optimise fluid and energy intake. There now is enough research to say that sports drinks improve performance in events as short as one hour, so once you reach this point it is a good idea to start to either eat some food or use a sports drink.