3 weeks to go

The Weekly Plan

This week’s sessions focus in on the race by practising pace in the swim, hills on the run, running off the bike. Make sure you practise race day nutrition and hydration during the bike and run eating and drinking what you intend to take on race day.

Swim

Time trail.

Keep your pace per 100m consistent. So if you swim 2 minutes per 100m pace for the 1000m, keep that pace for the 500m.

During both swims look up every eight strokes to simulate open water sighting.

Recreational

Swim 1000m at a consistent pace; swim 50m easy; swim 500m at the same pace as you swam for 1000m.

Competitive

Swim 1500m at a consistent pace; swim 50m easy; swim 500m at the same pace as you swam for 1000m.

Bike/Run

Recreational

Complete a 2 hour ride at your race day effort, then run for 35 minutes with the first 5 minutes easy, 10 minutes brisk, then ease back for 20 minutes.

Competitive

Complete a 2.5 hour ride at your race day effort, then run for 45 minutes with the first 5 minutes easy, 20 minutes brisk, then ease back for 20 minutes.

Run

You should do your last long run no later than Wednesday. You need at least 17 days before the race to absorb the benefits of this session and gain a competitive advantage on race day.

Key run session one

You will be doing some power walking on the steep climbs of Ben Nevis. Practise how it feels. Find a very steep hill for this workout.

Recreational

Power Walk uphill taking 30 seconds to go up, then without stopping run briskly back down and repeat for 20 minutes.

Competitive

Power Walk up a hill taking 40 seconds to go up, then without stopping run briskly back down and repeat for 25 minutes.

Key run session two

Recreational

Run for 20 minutes at five per cent easier than 5k race effort, power walk for 3 minutes, then run easy for 10 minutes to cool down.

Competitive

Run 2 x 15 minute at five per cent easier than 5k race effort, power walk for 2 minutes between each rep. Power walk for 3 minutes, then run easy for 10 minutes to cool down.

Key run session three

Recreational

Complete a hilly run walk for 35 minutes. Run brisk for 50 per cent of each uphill at 10km effort, then power walk the rest of hill, run relaxed on the flat and down hills.

Competitive

Complete a hilly run walk for 55 minutes. Run brisk for 50 precent of each uphill at 10km effort, then power walk the rest of hill, run relaxed on the flat and down hills.