Middle Distance Training course for ALL abilities

Friday
Afternoon/evening	Guests arrive and settle in their rooms
From 20:00 (depending on guests arrival time)	Informal meet and greet, drinks and nibbles – discuss your goals and the course objectives
Saturday
07:30: WORKOUT	VO2 max test: The V02 max test is a way of measuring the maximum oxygen uptake of the body – and is considered a good way of assessing your level of fitness. It’s a hard one – a good workout and a great start to the day. Meet at the bottom of the stairs at 07:25
From 08:00: EAT	Healthy balanced breakfast: cereals, fresh fruit, nuts, seeds, breads, pancakes & muffins
09:00 to 10:00	Pilates for runners.
10:45 to 13:00: WORKOUT	The Runner’s Toolkit Taster workshop: The Speed session: TALK Hills – a taster on our hill 1500m pace test – flat out to assess your potential Circuits – overview on how to use the great outdoors and get a total body workout on one of your weekly runs Core and posture basics and demo of some CUPs exercises
13:00 to 14:00 EAT	Hearty but healthy runner’s lunch
14:30 to 15:30 TALK	Nutrition talk with sports nutritionist, Lucy Anne Prideaux, from Brighton University’s Sportswise Ltd, and owner of Simply Nutrition
15:30 RELAX	Massage and treatments, trip to Tri Store and consultations – see below
Sunday
08:00	Breakfast, as Saturday
09:00 to 10:30	Am I wearing the right trainers? Do I need to take energy gels, or supplements when I’m training? Nutrition before, during and after racing By Simon Underwood, HND sport science, sports masseur, three times Ironman finisher, GB Long course triathlon age group representative
10:30 to 13:30	The long run or walk/run on the Downs – Group one: up to an hour with Fiona Group two: two hours plus with Mike If you wish to run less or more, let us know
14:00	COMPLIMENTARY TWO COUSRE PUB LUNCH AT THE SHIP INN
16:00	FAREWELLS AND FEEDBACK