horizontal menu css by Css3Menu.com

;

 

 

Suggested Training Schedule

Woodbury Woman’s Duathlon Training Plan Guide

Note: You should always consult with your health professional before undertaking any training programme, especially if you have a previous sport injury or medical condition.

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 effective. 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 Mon Tues Wed Thurs Fri Sat Sun
1 Core/Flexibility  Bike 10 mins Walk/Run
10 mins
Bike 10 mins Rest day Walk/Run 10 mins Bike 10 mins
2 Walk/Run 15 mins Bike 20 mins Bike 15 mins
Walk/Run
 5 mins
Bike 15 mins Rest day Walk/Run 15 mins Bike 15 mins
3 Core/Flexibility
Walk/Run
20 mins
Walk/Run
20 mins
Bike 20mins Rest Day Walk/Run 15 mins Bike 20mins
4 Walk/Run
20 mins
Core/Flexibility
Bike 25mins
Run 7mins
Run 5mins
Bike 25mins
Rest Day Walk/Run 20mins Bike 25mins
5 Walk/Run
25 mins
Core/Flexibility
Bike 30mins
Walk/Run 25mins Bike 30mins Walk/Run 7mins Rest Day Walk/Run 25mins Bike 30min
6 Walk/Run
30 mins
Walk/Run 30mins Core/Flexibility Bike 35mins
Run 9mins
Bike 35mins Rest Day
WalkRun 30mins
Bike 35mins
Walk/Run
9 mins
7 Core/Flexibility
Walk/Run 40mins
Bike 40mins Walk/Run 35mins Bike 40mins
Run 10mins
Rest Day Walk/Run 35mins Bike 35mins
Walk/Run
9 mins
8 Walk/Run 40mins Run 40mins Core/Flexibility Bike 40mins
Run 10mins
Bike 40mins

Rest Day Walk/Run 20mins
Bike 35 mins
Run 8 mins
Rest Day
9 Core/Flexibility Bike 40mins
Walk/Run 35mins
Walk/Run 30mins
Bike 40mins
Rest Day Walk/Run 35mins Bike 35mins
10 Walk/Run
30 mins
Walk/Run
40 mins
Core/Flexibility
Bike 35 mins
Walk/Run
10 mins easy
Walk/Run
20 mins
Bike 35mins
Rest day Rest day Duathlon