Top Tips for Success
By Keith Spry Pool
Break your goals down in to manageable parts. If you haven’t run or swam for a
long time, build up to slowly. Follow a training programme and see each increase of
distance as a goal reached.
Mix it up. Pick other forms of exercise as well as swimming and running. Take an
Aqua fit class, go for a ride or a hill walk.
Be social. Train with friends, it can be a group fitness class or meet up at the pool.
Motivation is easier to maintain with help from peers.
Don’t over train. There’s nothing worse than over doing it and having to pull out due
to injury.
Share your goals with your family. They will support you. Don’t train at the
expense of quality family time or you will lose that support.
Use the right equipment. Running is hard on the body; make sure you have the
right shoes for your running style. Ask for help when buying new equipment. Your
local pool will have a range of swim equipment and staff are trained to help in your
choice. You might want to check out www.sportsupport.co.nz a good sports bra will
reduce the risk of injury and increase your comfort.
Warm up and Stretch. Before you exercise, warm up by using dynamic stretching
and static stretching afterwards. For more help check out http://www.acc.co.nz and
search for stretching.
Consistency. Wear the same shoes you will run the event in. On your ‘big’ training
days eat the same food before you exercise. Remember the food you eat an hour
before you exercise is the food that provides with energy. Don’t change your game
plan on the day of the event.
On the Day. Don’t worry, you know you trained. You don’t have to win just have
FUN.
To help you reach your goals the Tri NZ coaches at Keith Spry pool have put
together a 15 week training programme for you. It will take you from the couch to the
finish line.
Things to know about training programmes.
• It’s a guide not the LAW, if you can follow it step by step that’s great. If you
can’t make it fit in with your life style.
• You can change the days off to suit.
• Miss out general fitness if you can’t train 5 times a week.
• Repeat a week if you found it hard, jump a week if it’s too easy.
• Pick your event so you know your start date and distances
• On the swim sessions if you still feel good, do some swim drills even if it’s just
some kick while you hold a flutter board (don’t over do it).
15 Week training programme. Written by Keith
From Sofa to Finish line Spry Pool’s
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim 75m Walk 500m Any form of
One Off Walk 1k Off Walk 250m, Swim 50m,
break if needed Jog 500m exercise 30 mins Walk 250m
Walk 500m, Run Swim 100m Any form group Walk 250m, Swim
Two Off Off Run 750m
500m 50m, rest, 50m fitness 75m, Walk 250m
Swim 100m, rest Jog 1k, Swim Any form group
Three Off Run 1k Easy walk 20mins Off
75m, rest, 25m 100m fitness
Run 1k Any form of Run 1.5k
Four Off Swim 150m Off Run 1k
Swim 100m exercise 30 mins Swim 150m
Any form group Run 2k
Five Off Run 2k Swim 200m Off Walk 10mins
fitness Swim 200m
Walk fast/uphill Any form group Run 2k
Six Off Swim 200m Run 2.5k Off
20mins exercise 30 mins Swim 200m
Any form of Run 2.5k
Seven Off Run 2.5k Swim 200m Off Walk 15mins
exercise 30 mins Swim 200m
Any form group Walk fast/uphill Run 3k
Eight Off Run 3k Swim 250m Off
fitness 30 min 30mins Swim 250m
Any form of Run 3.5k
Nine Off Run 3k Swim 300m Off Walk 20mins
exercise 30min Swim 300
Run Swim Any form of Run 3.5k
Ten Off Off Walk 25mins
3 or 3.5k 350 or 400m exercise 30min Swim 400m
Run Swim Any form group Off Run 4k
Eleven Off Walk 30mins
3.5 or 4k 350 or 400m fitness 30 min Swim 400m
Any form of Run 4k
Twelve Off Run 4k Swim 450m Off Run 2k
exercise 30 mins Swim 450m
Any form group Run 4.5k
Thirteen Off Swim easy 500m Run easy 4k Off Walk 30mins
fitness 30 min Swim 500m
Run 4k Any form group
Fourteen Off Swim 500m Run 5k Run 3k Off
Swim 450m fitness 30 min
Any form exercise Run 5k
Fifteen Off Run 4.5k Swim 500m Off Walk 30mins
30 mins Swim 500m
Medium / race
Key Hard Easy Race distance
pace