Training This Week

Some good training this week and a good result in the Parkrun 5K, clocking up a 17:49 for the run in very pleasant conditions. This week sees the second triathlon from the sprint triathlon series so another week of mini-taper with some basic threshold running, cycling and a shorter speed session again for the swimming.

The improved time for the 5K run also means my training paces will increase slightly for any future training sessions…


  • 5K Road Race – Jan 10th – Time: 18:30 (too slow!!)
  • Ocean Swim Race – Jan 14th – Changed to Jan 18th
  • 5K Road Race – Jan 17th – Time: 18:30
  • 1K Ocean Swim Race – Jan 18th – Time: 21:00
  • Sprint Triathlon – Jan 27th – 3rd for Masters, 12th overall, Time 54:55
  • 5K Road Race – Feb 4th – Time: 17:49
  • Sprint Triathlon – Feb 10th
  • Sprint Triathlon – Mar 3rd

This Week

My training paces for this week are based upon a recent race time of 17:49 for a 5K race

Pace/1Km Pace/400m Pace/200m
Threshold 3:50 1:32 0:46
Interval 3:31 1:25 0:42
Reps 3:16 1:19 0:39
Day Training
Monday (AM) Bike – 1 Hour 20 mins including 20mins of threshold riding @ 35km/h or quicker
Monday (PM) Swimming

  • 200m warm up
  • 4x50m drill sets (10 sec rests)
  • 6x25m sprint pace (15 sec rests)
  • 6x50m sprint pace (15 sec rests)
  • 4x25m sprint pace (10 sec rests)
  • 4x50m sprint pace (10 sec rests)
  • 200m cool down
Tuesday (AM) Running – 4 sets of (5mins @ Threshold pace with 1min rests)
Wednesday (AM) Bike – 1hour easy ride
Wednesday (PM) Running – Easy 35min run with 4 stride outs on the end to keep the legs feeling fast
Thursday REST
Saturday (AM) Bike – Easy ride
Sunday (AM) Long easy run
Sunday (AM/PM) Open Water Swim Practice