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10-week beginners duathlon plan

by John Levison
Monday 16th November 2009
 
 

If you want to enter a duathlon but don’t know how to get started then help is at hand. Leading duathlete Tom Lowe plans out 10-week training programme to prepare you for an event.


This 10-week duathlon training programme is only a guide. Heart rates are not included as this is pitched at an active person who is a relative beginner to the sport and most people will not have a monitor. Should you wish to incorporate heart rate into the programme then it is advised that you work at 60%-75% of your maximum heart rate (220 minus your age for an approximate maximum).

On the days where the programme shows a bike and a run on the same day the run should be done immediately after the bike so as to make it a brick. Should you have a cycle computer that displays cadence aim for between 80-95 rpm.

Static stretching where the stretch is held for 20-30 seconds should be incorporated at the end of every activity. Any health and fitness professional at your local gym should be able to give you five minutes of their time to show you a few basic core and flexibility exercises specific to running and cycling.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Core/Flexibility Bike 30 mins Run 15 mins

Bike 30 mins

Run 10 mins

Rest day Run 25 mins Bike 30 mins
2 Run 30 mins Core/Flexibility

Bike 30 mins

Run 15 mins

Bike 60 mins Rest day Run 30 mins Bike 40 mins
3 Core/Flexibility Bike 40 mins Run 20 mins

Bike 35mins

Run 15mins

Rest Day Run 35mins Bike 50mins
4 Run 30 mins

Run 35 mins

Core/Flexibility

Bike 35mins

Run 20mins

Bike 60mins Rest Day Run 40mins Bike 60mins
5

Run 30 mins

Core/Flexibility

Bike 50mins Run 25mins

Bike 40mins

Run 20mins

Rest Day Run 45mins Bike 50min
6 Run 30 mins

Run 40mins

Core/Flexibility

Bike 40mins

Run 25mins

Bike 60mins Rest Day Run 50mins Bike 60mins
7 Core/Flexibility Bike 60mins Run 30mins

Bike 45mins

Run 25mins

Rest Day Run 55mins Bike 70mins
8 Run 30mins

Run 45mins

Core/Flexibility

Bike 45mins

Run 25mins

Bike 60mins Rest Day Run 60mins Bike 80mins
9

Run 40mins

Core/Flexibility

Bike 60mins Run 35mins

Bike 50mins

Run 30mins

Rest Day Run 65mins Bike 70mins
10 Run 30 mins

Run 50 mins

Core/Flexibility

Bike 45 mins

Run 15 mins easy

Bike 45 mins Rest day

Run 15 mins

or Bike 30 mins

Duathlon

This programme was written by Tom Lowe an accomplished runner and one of Britain's leading duathletes. In 2007 Tom won a bronze medal at the European Duathlon Championships held in Edinburgh.

 
 
 
 
 
 
 
 
 
 

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