About the programme
This is part of a six month training programme that will help you to complete a 7.5k run 30k cycle 7.5k run duathlon. It incorporates strength and endurance exercises to bring you up to speed by the time of your main event. You can join the programme at any stage in your training.
In the plan, you'll see runs and cycles marked as 'endurance' or 'speed'. Endurance runs and cycles should be slow and steady. Speed runs and cycles should be run at around a seven on the rating of perceived exertion scale.
'Brick' sessions should be completed continuously with no break in between.
FIVE MONTHS TO GO
In the second month you can start to increase the number and length of sessions every week to slowly build your endurance. Also begin to introduce 'brick' sessions where you perform one discipline after the other with no break. This will introduce you to combining the two disciplines.
Tip for this month:
As you up your training, don't forget to increase your fluid intake to replace the sweat lost during your sessions.
By the end of this month you should:
Have a base level of fitness and feel confident at combining both disciplines together in one session.
Repeat the following each week this month.
|Day 1||Run – endurance – 5k|
|Day 3||Cycle - endurance - 20k|
|Day 7 (Brick)||1k run, 3k cycle, 1k run, rest, repeat|
Increase the number of reps and sets of the following exercises as you progress through the training programme.
Do two sets of the following with a minute's rest in between:
15 x Squats – one of the key movements to be strengthened and worked on for a better range of movement
15 x Lunges – great development for sports-specific movement
20 x Step ups - to activate the glutes and prepare your legs for the stresses of cycling
15 x Press ups into TRX row – for upper body strength in both push and pull movements
40 secs x Swiss ball plank – for core strength, which will help with explosive power, holding the correct bike position and torso control when running
30 secs each x Stretches - Hip flexor, quads, hamstrings, glutes, lats and chest to help prevent injury
Last updated Friday 10 June 2016