Sophie’s Winter training tips

1. October – Have a break before you get started…
October is the perfect month to take it easy, kick back and do things for fun. In fact, take a couple weeks off if you fancy it after the rigours of the year’s racing and training. You might fancy an end of season half marathon or a fun event “just for a blast.” Generally reduce the structure from your weekly routine. Try something you haven’t done before maybe a spin class, a circuits class or go mountain biking.

2. November – Preparation
Now it is the time to “prepare to train.” Make sure you are not “toast” by Christmas and get back into your training slowly. Do shorter sessions but with a good level of frequency, something like 1-2 steady state sessions per week per discipline. Think about using a 4-minute budget per discipline per week at this time of the year. This means you can do a good blast up a hill on the bike, a hard 300m in the pool or a 1 km effort running. This just keeps the body used to a small amount of intensity every so often. It’s a great time to get a plan written for your race season ahead.

3. December – Base 1
December is a demanding time finishing off the year at work & with added social duties it is tough to keep consistent. In December aim to keep the November principles in place with a “little and often” approach. There is normally a way to get 30 mins of training done each day without 3-4 day lapses in training. Enjoy some social Sunday bike rides finding new coffee stops.
Whatever you do take a break at Xmas for the 3 main days and enjoy yourself. For many years I tried to train really hard at Xmas with less work on my agenda. I can honestly say I got to mid-January feeling so tired it became counterproductive, so keep the frequency up but there is no need to go into overload!

4. January – Base 2
So now it’s worth being disciplined, follow a plan and make your training progressive each week. Lots of schedules suggest building volume for 3 weeks and then doing an easier week. I am real an advocate of this as respite is never too far away. It’s a time for longish intervals and every 10 days or so some top end work on one discipline. You need to test yourself at times and keep on pushing for better results in training so a race goal in January or February is a good idea such as a local 10km of half marathon.

5. February – Base 2/3
Where the work is done! Keep up the great work progressing each week with volume and intensity. If you are lucky enough to do so then have a crack at a group training camp.
In the sun you are likely to be able to more than double the training that you typically do.
When you return to the UK the “super-compensation” style training will make you so much stronger.
Join us to support your training in fantastic conditions,
For more on the camp and Early Bird price available till November 15th see :


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