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Tri-Adventure 4 -week Sprint training plan

 

The first Sprint of 2014 is happening on Sunday19th January in Tilford, Surrey!  To help you prepare we’ve got a 6-week training plan to get you in great shape for the race – if you’ve not yet entered visit www.triadventure.co.uk/nextrace and sign up today!

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Week 1:  Speed and Race Preparation.

–          Trail run.  10 minute warm up. 7 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.

–          Mountain/ road/ spinning bike or turbo. 10 minute warm up and 5 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.

–          Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 90 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.

–          Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

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Week 2:  Speed and Race Preparation

–          Trail run.  10 minute warm up. 8 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.

–          Mountain/ road/ spinning bike or turbo. 10 minute warm up and 6 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.

–          Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 100 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.

–          Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 3: Speed and Race Preparation

–          Trail run.  10 minute warm up. 9 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.

–          Mountain/ road/ spinning bike or turbo. 10 minute warm up and 7 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.

–          Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 110 minutes on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.

–          Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 4: Speed and Race Preparation

–          Trail run.  10 minute warm up. 10 sets of 2 minutes at max heart rate (170+).  30 second recovery between each set.  10 minute warm down.

–          Mountain/ road/ spinning bike or turbo. 10 minute warm up and 8 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set.  10 minute warm down.

–          Orienteering trail or urban run & Mountain Bike Orienteering.  Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 2 hours on foot and bike.  This can be done on the trails or in a city, in the day or at night with a head torch.  Focus on going as fast as you can without getting lost.

–          Recovery run or mountain bike.  Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Good luck on race day!

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The Sprint and Experience run on Sunday 19th January, 8th March and 11th May in Tilford, Surrey,  Cranleigh, Surrey and Bransgore in the New Forest, for more information and to enter visit www.triadventure.co.uk/nextrace.

Join our Tri-Adventure!  For more information and to book visit www.triadventure.co.uk and find as at Facebook/Triadventure and Twitter – @Tri-adventure

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