Actress, model and fitness freak, the beautiful Vanessa Haywood, star of District 9, will be competing in the BIG 5 Challenge at this year's Oyster Festival to raise funds for the Starfish Foundation. She is currently in London filming another movie, but training at the same time. Check out her gruelling training programme!

VANESSA HAYWOOD'S TRAINING PROGRAM

Since the Big 5 Challenge involves so many different sporting disciplines, it's very difficult to focus on any one specific discipline. If you are specifically weak in one type of sport, focus on that one in particular when you train.

Training is generally weather dependent although sometimes running or cycling in the rain prepares you for possible bad weather on race day. You DO NOT want to get sick just before the big day either though, so choose "bad weather days" wisely!

The BEST way to train is to get out onto the road or off-road! Practice makes perfect so putting on your running shoes, get into a pool or get in the saddle!. 

My schedule is insane so it is extremely difficult for me to follow a strict program. Right now I am trying to get 2 to 3 hours of training in a day.

Please note that this is not an extensive/detailed training program and only serves as a guideline

Day 1 - Run day

1.5 hour road run

Stretch - stretching is vital to prevent injuries

Swim for recovery if there is time - 30mins

Day 2 - Bike day

2-3 hour road bike ride 

Stretch

Day 3 - Recovery day

Strength/weight training in doors

Warm-up Cardio - 20min stationery bike

Biceps and Triceps

Stability/core training or stomach (vital for cycling in particular)

Warm-down cardio- 20min fast walk/run

 OR 

 Pilate’s class

OR 

Yoga

OR

Short run of about 30mins later in the day if you have the energy 

Day 4-Trail run day

1.5 hour  trail run

Stretch

Gentle spin on road bike, 1 hr

Day 5-MTB day

2 to 2.5 hour mountain bike ride 

Stretch

Day 6- Easy day

1 to 1.5 hour swim

Stretch

Swimming is a great overall body work-out. Even though we are only taking part in a duathlon in the Xterra, swimming is great for fitness.

1 hr road run, easy pace

Day 7 - Long day

3 - 4 hour road bike ride

30mins run straight off the bike (if you have eaten properly on the bike and feeling good - this helps with the Xterra transitions)

Stretch

Rest and recover rest of the day - eat properly and sneak a sleep if you can!

This is a 7 day program but if your body is sore and tired it is vital that you LISTEN to it! You must rest if you feel fatigued. Fatigue will interfere with your performance and you will get injuries or hit a wall in your training. So take a day or 2 off if you feel you need it. 

On each day the focus is slightly different, road run, road bike, trail run, MTB riding so you do have variations throughout the week that helps the same muscles not get fatigued! Over each week try alternate which of        

the sessions is going to be your hardest session for the week, with the following two days session's being at a slightly easier effort level to aid recovery.

 Recovery after each session is the secret to making this program work. Proper eating and hydration is also important so that your body replenishes the nutrients used in the training and for muscle building and recovery.

I also try getting yoga or Pilate’s class in once a week as the stretching is great for the body!

I get a professional sport massages once a week when in training as I battle with sore and tight muscles. Deep facial tissue massages are essential for my recovery.

It is important to increase the above mentioned distances as you get fitter and throughout your program but not at a pace that is too steep - a good guide is not to increase time/distance each week by more than 10% a week!! You want to follow this else you will blow up and end up over trained!