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Tri-Adventure 6-week Sprint training plan

by Editor
Wednesday 12th December 2012
 
 

The first Sprint and Trail of the Tri-Adventure Winter series is happening on Sunday 20th January in Swinley Forest, Surrey! (HERE)

To help you prepare Tri-Adventure have provided 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!

Week 1: Fitness and Navigation Skills

  1. Trail run. 10 minute warm up. 3 sets of 7 minutes with heart rate at 160 beats per minute. 2 minute recovery between each set. 10 minute warm down.
  2. Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 5 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set. 10 minute warm down.
  3. Orienteering trail or urban run. Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour. 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.
  4. Mountain bike orienteering. As above but on a bike!

Week 2: Fitness and Navigation Skills

  1. Trail run. 10 minute warm up. 3 sets of 9 minutes with heart rate at 160 beats per minute. 2 minute recovery between each set. 10 minute warm down.
  2. Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 7 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set. 10 minute warm down.
  3. Orienteering trail or urban run. Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour. 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.
  4. Mountain bike orienteering. As above but this should last for 80 minutes.

Week 3: Speed and Race Preparation.

  1. 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.
  2. 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.
  3. 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.
  4. 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

  1. 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.
  2. 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.
  3. 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.
  4. Recovery run or mountain bike. Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 5: Speed and Race Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Recovery run or mountain bike. Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.

Week 6: Speed and Race Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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! The Trail and Sprint run on Sunday 20th January, 17th February and 17th March in Camberley, Surrey, for more information and to enter visit www.triadventure.co.uk/nextrace.

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

 
 
 
 
 
 
 
 

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