“My training plan varies throughout the year. This season I’m having a year away from Ironman distance. On average I train about 12 to 15 hours per week, with a greater emphasis based on intensity over endurance.”


How much? Two to three swims a week, with a variety of intensities and some strength work.

Typical swim set:

400m warm up

Main set: 9 x 300m as odds at a solid pace then evens steady with paddles;

400m cool-down.


How much? Three key bike sessions including higher intensity efforts.

Typical ‘HITT’ session on turbo:

10 minute warm-up

Main set:

10 x 30 seconds hard, 30 seconds easy; 2 minute steady; 5 x 1minute hard, 1 minute easy; 2 minute steady;

3 x 3 minute hard (big gear), 2 minute easy; 3 x 1 minute hard, 1 minute easy; 2 minute steady; 5 x 30 seconds hard, 30 seconds easy; 10 minute cool-down


How much? Three to four times a week; including a key speed session with the club. Run off road as much as possible as it’s easier on the joints and much more fun.

Typical speed session:

10 minute warm-up

Main set:

(Normally on grass with some small inclines)

8 x 800m solid, 60 seconds recovery,

5 minute easy;

10-20 x 200m hard; 20 seconds recovery

(one-way on slight incline; return leg on slight decline)

15 minute easy cool down.


How much? Two strength and core sessions.

“I’m a firm believer in strength work and it’s the most overlooked component to sport, especially when you reach 30 plus, when you can no longer rely on youth to keep you injury-free.”

Web: www.peaks-performance.com

Facebook: Paul Hawkins

Twitter: @Pmhawkins2002